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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Week 2 of Speed Deadlift using a band. These should be fast, efficient. Be aggressive but reset on each rep.

– Metcon: Benchmark workout that you can easily redline on. Challenge yourself to go at a fast pace and with loading, but be smart.


(3:00 – 15:00)

5 Minutes of Dynamic Warm-up that consists of jumping, skips, back peddle, lunging, jumping jack shuffle, ect.

Get creative, it doesn’t have to be complicated.


With a barbell:

2 Rounds of:

5 Deadlifts

5 Power Cleans

5 Front Squats

15 Glute Bridges (BW) (Squeeze glutes for 1 count at top) *All with an empty bar


2-3 Sets of Banded Deadlift Review + Practice


Banded Conventional Deadlift (2-2-2-2-2-2-2-2-2-2)

10 x 2 @65% of Monday + Band Tension. Every 60s.

– Reset on each rep, not done touch n go.

– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight heavier than last week. Reset on each rep. Rest 90s.

Metcon Prep

Metcon Prep: Power Clean + Front Squat Build to Metcon weight in 3 sets of 2 Power Clean + 2 Front Squat.


Simple Man (Time)

For time:


Power Cleans (155, 105)

Front Squat (155, 105)

9:00 Cap

Extra Credit

(55:00 – 60:00)

Glute March on a bench x 100 Total Reps.