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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: The purpose of using a “wave” is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. All that 3-2-1 means is your first set is 3 reps, rest 2:00, your second set is 2 reps, rest 2:00 and so on.

– Metcon: Benchmark workout. Each interval should remain around 80-85% of max effort. Come up with a strategy to sustain for your 3 minute amraps to be consistent for all 5 sets.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Softball in Glutes x 30s each,

BP Lower Complex #3 (done with an empty barbell)



Muscle Clean from below the knee

Front Squat

Front Rack Reverse Lunge (total reps)

Barbell Row


Worlds Greatest Stretch x 30s each pose

Then review Power Cleans for 5 minutes performing sets on coaches call.


Front Squat (3-2-1-3-2-1)

Front Squat Wave: 3-2-1-3-2-1. Rest 2:00 after each set.

*An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%. *Just to be clear your athletes are resting 2:00 between each set. ie. 3 is one set, 2 is one set and so on. *This does NOT need to be a max, but should be based off of feel.

Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Log your last set.

Metcon Prep

Warm-up (No Measure)

Metcon Prep:

2-3 Sets of:

2 Power Cleans (touch n go)

4 Burpees

6 Air Squats

@game speed.

Rest 90s between sets.


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
L3: (115, 75)

L2: (95, 65) (Box Push-ups)

L1: (95, 65 Deadlifts) (Box Push-ups)

*Score = Lowest AMRAP score.

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

1a) Single Leg DB RDLs: 4 x 5 ea. (heavy).

No rest.

1b) KB Squat with Lowering: 4 x 6.

Rest 60s.