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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Sledpushes are intended to be moderately heavy today and short distance. Add weight after each set.

– Metcon: Keep in mind the total volume is relatively high (45 reps) so breaking sets early is important to avoid going to failure. Alternate rounds with your partner so you prevent this from happening. Goblet Squats should be heavy.


Warm-up (No Measure)

Dynamic Warm-up


Metcon (No Measure)

Strength/Skill (15:00 – 35:00)

Sledpush: 6 x 20s. Rest 90s-2:00.

– Add weight each set.

Alternate Scaling

6 x 30s Max Effort Bike or Row.

Rest 60s.


Metcon (No Measure)

Metcon (35:00 – 55:00)

EMOM 18:

5 Bench Press (BW) (1/2 BW for Ladies)

5 Goblet Squat (70, 53)

*Add 1 rep to bench press and 2 reps to goblet squat after each round. One athlete completes a full round while their partner rests. ie. one athlete works on EVEN minutes and one athlete works on ODD minutes.

L3: (3/4 BW) (53, 35)

L2: (1/2 BW) (45, 25)

(5 Strict Band Assisted Chin-ups after each round)

L1: (Coaches Choice of Loading)

(6 Ring Rows after each round)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

1 Round of:

100 Banded Pull-aparts

75 Banded Leg Curls each

50 Banded Pull-throughs

30 Reverse Crunches