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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Today is intended to be a Repetition effort session for the upper-body followed be a mix of repetition and gymnastics/accessory work for the upper-body. Have fun today and attempt some handstand push-ups if you never have. – Finisher: Single Arm Kettlebell Overhead Carry for max distance in 5 minutes. Try to go as long as possible without dropping using a light load. Favor your weaker side.


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 light weight.


Rope Climb (10/8)

Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes). – Adv: 10/8 Legless

– Int: 10/8 w. legs

– Beginner: Technique + 3-4 Half Climbs

– Newbie: 5 x 8-10 Inverted or Ring Rows

Handstand Push-ups (5-5-5-5-5)

Handstand Push-ups: 4 x 5-6. Rest 60s. – Strict or Deficit

– Kipping

– 1 Abmat Kipping

– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

Barbell Rows (10-10-10)

3 x 6-8. Rest 45s.
Supinated Grip BB Rows: 3 x 10. Rest 30s.

Trap 3 Shrug (3 x 10-10-10)

3 x 10-10-10. Rest 30s.

Warm-up (No Measure)

Hollow Hold
Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.


Metcon (Distance)

Overhead KB Carry
Overhead KB Carry x max distance in 5:00 (53s, 35s)

*Single arm. Favor your weaker arm.

Log your weight in the notes.