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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: 4 sets of Box Squats for speed today. We’ll be running these the next 3 weeks. Make sure you’re able to be explosive on each set. Speed is more important than loading. We’ll then end our sets with 3 x 3 up to a heavy set (not max). Keep track of what weights you use today.

– Metcon: This workout is intended to be more aerobic which by improving the aerobic system we improve our recovery and ability to be powerful with higher threshold movements. Each interval is intended to be a full 60s of work. Keep in mind 18.2 will take place tomorrow so today is not intended to break you down.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Grab a foam roller and move 1-2 inches on each 1-2 trigger points per spot:

– Lats

– IT Bands

– Quads

– Thoracic Spine

– Adductors


Wide Stance Box Squat (5-5-5-5-3-3-3)

*Use a 15″ Box

*If you have access to chains or bands, use them and drop the load to 50% for speed sets.

Then, 3 sets of 3 of up to a challenging set Wide Stance Box Squat. Rest 90s-2:00

*Same box now working up to a heavy set of 3 resting 90s-2:00 between sets. This should heavy but not a max. Have spotters on both sides of the bar just in case.
Log last 3 sets


Metcon (No Measure)

Metcon (35:00 – 55:00)

EMOM 16 w. a partner:

Run 100 Meters

8 Air Squats

*Remainder of the minute hold an elbow plank.

*One athlete completes the full set while their partner rests ie. Once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.
*Alternate Scaling: 100m Run = 20s Max Effort Row, bike OR 20s Sled push Sprint (Light)

Extra Credit

Metcon (No Measure)

3 Rounds of:

30 Dimel Deadlifts

30 Landmine Rotations (total)