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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Final week of Speed Work, but this week we’ll switch to 3-speed sets with close grip bench and 3 “heavier” sets.

These heavier sets should not be maximal and feel smooth.

– Metcon: Today’s piece should be done around 70% effort meaning you’re able to go through each station and complete all the listed work with no issues. Today is not supposed to be brutally hard, but should still get your heart-rate up. This work is both conditioning and GPP based and very effective for improving your conditioning.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 Dynamic Warm-up


7:00 T2B Skill Work


Bench Press (3-3-3)

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

– Use chains or bands if possible and drop the load to 40%.

Bench Press (3-3-3)

3 x 3, up to a moderate weight of 3 Close Grip.

Banded Pallof Press Iso Hold (No Measure)

Wide Stance: 3 x 12s each side. Rest 45s.


Metcon (Time)

Metcon (35:00 – 55:00)

EMOM 20:

Minute 1: 50 Ft. each Arm Bottoms-up KB Carry (light)

Minute 2: 15 KBS (53, 35)

Minute 3: 40 Double Unders

Minute 4: 15 T2B

Minute 5: 15 Ground to Overhead with a plate (45, 25)

Log your EMOM time of 20 minutes
L2: (35, 25) (40s Double Under Attempts) (Knee Lifts) (25,15)

L1: (35, 25 Russian Swings) (40s Single Unders) (Abmat Sit-ups) (15, 10)