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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting on how you’re going to beat your old number.

– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.


(3:00 – 15:00)

Partner Abmat Pizza Game:

*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

*This warm-up will be done for 8 minutes then Reminder of time you’ll review Bench Press Technique. Please make sure you watch this video.


Bench Press (1-1-1-1-1-1-1-1)

1RM. Rest 2:00

Beginner: 5 x 5, adding weight each. Rest 2:00

*In between sets complete 20 Banded Pull-aparts.

Metcon Prep

2-3 Rounds of:

5 S20H

5 T2B

5 Burpees

Rest 60s


Metcon (Time)

5 RFT:

10 T2B

10 S20H (135, 95)

200 Meter Run
Rx+:(155, 105) (21/18 Calorie Row in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

*Alternate Option

– 250m Row

18:00 Cap

Extra Credit

(55:00 – 60:00)


150-200 (total) Single Arm Banded Pushdowns

75-100 KB Curls