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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today’s strength will be box squats with the barbell in the front rack position. Perform 8 sets of 3 repetitions at 60-65% of your 1RM Front Squat. This will be done on the minute.

– Metcon: Today we will be working in 5-minute increments with the following movements: Russian KBS (eye level), Turkish get ups, sled pushes, and single arm farmer carries. Alternate sides on the farmer carry to work both sides evenly. TGU weight is lighter than the weight used for the RKBS for most people. Select a weight which will allow for 5 minutes of continuous work for each movement


(3:00 – 15:00)

7 Minutes of General Movement:

– 400m Jog, 500m row, a combination of lunges, skips, jumps, shuffle, x-band walks, ect.

*This is basic movement to increase core temperature. Get creative and make this your own


5 minutes complete review of the Turkish Get Up (start with lightweight or BW and gradually increase in weight if form allows)


Front Box Squat (3-3-3-3-3-3-3-3)

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
8 x 3 @60-65% of 1RM Front Squat from 12/17, every 60s.

– Parallel Box (15-16″)

– 3-4 “ramp-up” sets prior to starting the clock. This done as an EMOM.

– Slightly wider stance than normal.

– If no recent 1RM, go by feel and make sure folks are fast off the box.

Front Squat (**FOR REFERENCE ONLY**)


Metcon (AMRAP – Reps)

5 Minutes of:

Russian Swings (70, 53)

Rx+: (Band Resisted Russian Swings)

5 Minutes of:

TGU (athlete choice of weight)

5 Minutes of:

Sled Push x 100 ft. intervals (moderate weight) (or max calories Row)

5 Minutes of:

Single Arm Farmer Carry (70, 53) (Alt. sides evenly)
Measure: Reps per round.

Every 5′ = 1 rep on sled/farmers carry

TGU: 1 rep = both sides completed

1 Cal = 1 rep

Extra Credit

(55:00 – 60:00)

5 Minutes of Parasympathetic Breathing