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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: This is the final week of our banded push press work. Weights should be heavier but all sets should be fast/efficient.

– Metcon: Today’s metcon should challenge both the lungs and local muscle endurance. It’s likely your output will fall off on this one so having a solid strategy with all elements of this workout is important. Effort should be around 80%.


(3:00 – 15:00)

Partner up and complete

18 Calories on the Bike each at a moderate pace


50 Ft. Partner Wheelbarrow each

40 Medball Chest passes total

30 Shoulder Taps (each athlete)

20 Medball Chest Passes

10 Burpees (each)

50 Ft. Partner Wheelbarrow


Review Banded Push Press + HSPU scaling


Speed Push press against single band (2-2-2-2-2-2)

6 x 2 @65-70% of three Friday’s ago, every 90s.

– Beginner: 5 x 5, no band. Rest 90s.

– If you’re not using bands perform all sets at 85% of 1RM, every 2:00.

Push Press (2-2-2-2-2-2)

@ 85%

Metcon Prep

HSPU: Make sure scaling is on point.


Metcon (Time)

5 RFT:

18/15 Calories Row

15 T2B

Rx+:(Ski Erg Cals) (Strict HSPU)

L3: (HSPU to 1 Abmat)

L2: (90s Row) (Knee Lifts) (Box Push-ups x 12 per rd)

L1: (90s Row) (Abmat Sit-ups) (Box Push-ups x 8 per rd)

21:00 Cap

Extra Credit

(55:00 – 60:00)

KB Hammer Curls: 4 x 10. Rest 60s.

*Between sets complete 30 Banded Pull-aparts with an underhand grip.