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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Today is geared at working to a max in close grip bench press and assistance work for the upper-body. Take 8 sets and strategically build to a max. Your grip should be just inside of shoulder


– Metcon: Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Box Programming Upper Warm-up

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position


Close Grip Bench Press (1-1-1-1-1-1-1-1)

Close Grip Bench Press: 1RM. Rest 2:00

– Grip just inside of shoulder width

– Build to a max in 6-8 sets. Have spotters in place.

– Beginners: 5 x 5, adding. Rest 2:00

Banded Pulldowns: In between sets perform 15 reps.

Metcon Prep

Warm-up (No Measure)

Review the “Man Maker”


Metcon (Time)

Metcon (35:00 – 50:00)

“Man Maker”

For time:

30 Man Makers (50, 30)

12:00 Cap
L3: (45, 25)

L2: (35, 20)

L1: (30, 15)

Extra Credit

Metcon (No Measure)

Arms (50:00 – 60:00)

1a) KB Tricep Extensions: 3 x 12-15. Rest 45s.

1b) Barbell Curls w. shoulder raise: 3 x 10. Rest 30s.