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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Tricep and Bicep work today. The intent today is quality of work while still using some

challenging loading.

– Metcon: Today’s Metcon is an average amount of volume, but condensed into only two rounds so

breaking movements early before fatigue sets in is important. 800m run pace should stay within 30s of

each other. Pacing should be around 80%


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Run 800 Meters then,

30 Mountain Climbers

30 Walking Lunges

30 Hollow Rocks

30 Shoulder Taps


2 Sets of:

15 Banded Pushdowns

15 Banded Pull-aparts


Close Grip Floor Press (5-5-5-5-5)

Close Grip Floor Press: 5 x 5, adding weight each set. Rest 90s.

Barbell Curls (10-10-10)

Barbell Curls: 3 x 10, one weight for all sets. Rest 60s

Metcon Prep

Warm-up (No Measure)

T2B Skill Session x 5:00

Metcon (Time)

“New Workout Plan”

2 RFT:

75 Air Squats

50 Push-ups

25 T2B

800m Run
L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)

L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)

22:00 Cap

Extra Credit

Metcon (No Measure)

DB Cuban Press: 3 x 10-15. Rest 60s.