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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: The intent today is perform upper back/tricep work in superset fashion. Focus on quality over quantity.

– Metcon: We are looking for UB sets of Thrusters today. DB Thrusters are far more challenging than BB thrusters so make sure you choose a weight you can stay efficient with.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Box Programming Upper Warm-up

With a barbell + foam roller + light band 2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position


1a: Barbell Rows (6-6-6-6)

Barbell Rows: 4 x 6. Rest 60s.

1b: Rollback Tricep Extensions (10-10-10-10)

Rollback Tricep Extensions: 4 x 10. Rest 60s.


Metcon (Time)

Metcon (35:00 – 50:00)

4 RFT:

15 DB Thrusters (50s, 30s)

3/2 Wall walks

Rest 60s.

L3: (2/1 Wall walks)

L2: (6 Band Assisted Strict Chin-ups per wall walk) (35, 20s)

L1 Metcon:

4 RFT:

10 DB Thrusters (25s, 15s)

8 Ring Rows

6 Squat Thrusts

Rest 60s.

12:00 Cap

Extra Credit

Metcon (No Measure)

Extra Credit (50:00 – 60:00)

3 Rounds of:

12 Seated DB Cleans

12 DB Hammer Curls

25 Banded Pull-aparts

*Rest as needed between sets.