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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Today is dedicated to performing 8 “speed sets” with the Power Clean + Front Squat + Jerk. After you’ll perform 5 sets of speed back squats with a 2-one thousand at the bottom of each rep. If you were here last week add 5% to your load. The remainder of today’s work is assistance exercises for the quads, hamstrings, and anterior core.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

“Joe DeFranco Limber 11”

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch


Power Clean + Front Squat + Jerk (8 x 1 + 1 + 1)

Power Clean + Front Squat + Jerk: 8 x 1 + 1 + 1 @80%, every 60s.

*This week complete 1 power clean + front squat + 1 jerk, every 6os only.

Close Stance Paused Speed Back Squat (5-5-5-5-5)

Close Stance Paused Speed Back Squat: 5 x 5 @50%, 2 count on each rep, every 90s

– Squat stance is just inside of your normal stance

RDLs (5-5-5-5-5)

5 x 5. Rest 90s

Tall Kneeling to Standing: (3-3-3-3)

4 x 3 ea. Rest 90s.

Extra Credit

Metcon (No Measure)

HAMSTRINGS + CORE (55:00-60:00)

Max UB Reps of Banded Leg Curls each leg x 2 sets

*Shoot for 150 reps per leg, total.


Accumulate 60s in Hollow Hold

or 60s L-Sit Hold


Warm-up (No Measure)



10-20 Minutes of Zone 1 “Recovery Work”

This is low-effort work done to improve aerobic capacity/recovery. All work should be done at 50-60% effort or conversational.

Options include

– light Sledpull Powerwalk

– light jog

– Rowing

– Air Bike

*You alternate through all options as you choose