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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: 9-speed sets of Bench press changing your grip every 3 sets from close, medium, and wide grip. All sets should be explosive so if you’re “grinding” any of the reps you’re missing the boat. Drop the load and move faster. The purpose with all speed work is developing force. This will apply to many other things we do in CrossFit.

– Metcon: Today we are looking for maintaining all of our row intervals around 70-75% effort. BB Rows should be able to be completed in 2 sets or less. Don’t push harder than 75% today and focus on efficient pacing.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Lats x 30s each then,

3 Rounds of BP Upper Complex #1:

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add lightweight.


Bench Press (3-3-3-3-3-3-3-3-3)

Speed Bench Press: 9 x 3 @50%, every 60s.

– Change Grip every 3 sets ie. close, medium, and wide grip. – Use chains or bands if possible and drop the load to 40%.

Warm-up (No Measure)

Banded Alphabet: 2 Sets on each side. Rest 60s.

– Small letters with these + squeeze abs hard!


Metcon (AMRAP – Rounds and Reps)


Row 400 Meters

Overhead KB Carry x 100 Ft. (45s, 25s)

10 Barbell Rows (135, 95)

Overhead KB Carry weight if scaling
Rx+:(53s, 35s for OH Carry)

L3: (115, 80)

L2: (95, 65)

L1: (75, 55)

*Athlete choice on

*Alternate Options

250m Row = 200m Run or 15/12 Calorie Bike

Extra Credit

Metcon (No Measure)

Extra Credit (50:00 – 60:00)

1a) Barbell Curls: 3 x 10. No rest.

1b) Alt. DB Curls: 3 x 10 ea. No rest.

1c) Elbow Out Tricep Extensions: 3 x 15. Rest 60s.