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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today’s strength is barbell glute bridges to train your buns. For most of you, this is a relatively new movement but a great way to train your glutes. All 5 sets should be challenging and done with ONE weight. You’ll see this movement again in 2 weeks.

– Metcon: Today’s workout is meant to be done at 90% effort. Shoot for big sets, but try to stay with sets that will allow for consistency. The loading should be light for you; a weight you can perform 5-7 reps per set with relative ease.


(3:00 – 15:00)

5 Minutes of Dynamic Warm-up that consists of:

Jumping Jack shuffle

High knees

Butt Kicks

90-degree hip rotation


Lateral Lunges


With an empty

Barbell Complete:

10 RDL

10 Front Squat

10 Push Press

10 Clusters

10 Barbell Glute Bridges

*Add weight to the barbell

8 BB Glute Bridges

*Add weight to barbell

6 BB Glute Bridges


Barbell Glute Bridge (5-5-5-5-5)

– Take 3 sets to build to work weight

– Perform all 5 sets with one weight (the “work weight that was established after 3 ramp-up sets.)

– Hold the top of each rep for a 1 count

Metcon Prep

Power Clean + Thruster: 3 x 2 + 2, building above desired Metcon weight. Rest 60s.


Barn Burner (Time)

For time:

40 Power Cleans (115, 75)

30 Thrusters (115, 75)
L3: (95, 65)

L2: (75, 55)

L1: (75, 55 25 Reps of each)

9:00 Time Cap

Extra Credit

(50:00 – 60:00)

Banded Pallof Press (heavy band): 4 x 8 ea. Rest 60s.