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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Final week of Box Squats. This week we are performing all sets for speed. This should be fast paced and not take longer than 15 minutes to complete.

– Metcon: Partner up and split work into manageable sets. Pacing today should be slow! Around 60-70%, especially if you’re performing the Open WOD tomorrow.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 of Dynamic Warm-up then with a barbell

2 Rounds of complex:

5 Barbell Rows

5 RDLs

5 Power Cleans

5 Front Squats

5 Push Press

5 Goodmornings

5 Back Squats

Rest 60s after each complete round. During rest complete a 30s pigeon pose on each side.

*This complex is our CNS warm-up today even though none of these movements are in our Metcon.


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

*Use a 15″ Box

*All sets done for speed today.


Metcon (Time)

Metcon (30:00 – 55:00)

For time with a partner:


Box Jumps w. step down (24, 20)

DB Renegade Rows (50, 30)

Calorie Row
*100 Ft. Single-Arm Farmer Carry after each round done by each athlete (50 ft each arm)

L2: (20, 15)

L1: (Alt. Step-ups)

20:00 Cap

*Athlete choice for DBs on Renegade rows if they are choosing a weight other than the Rx weight.

*One person works at a time.

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

Hollow Hold: Reverse Tabata (10s Work/20s Rest x 8 intervals)

*Try to complete all 8 intervals.