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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Build to a 1RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. It’s easy to fail too soon with a small movement like a shoulder press so make sure you take your time. Try to beat your previous 1RM by 5#s

– Metcon: Each set we are looking for about 75% effort meaning your run should be a smooth jog, Pull-ups completed in 2 sets or less and Push-ups completed UB. You should have at least 90s of rest after each set. Record all your splits, score will be your slowest split.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Foam Roll Lats x 30s each then,

2 Rounds of:

5 Hang Muscle Cleans

5 Shoulder Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add light weight.


Spend 5:00 Reviewing Pull-ups


Shoulder Press (1-1-1-1-1-1)

Shoulder Press: 1RM. Rest 2:00

– build to a 1-Rep max over the course of 6-7 sets.

– Beginner: 5 x 5, adding light weight per set. Rest 2:00

1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work.

Metcon Prep

Warm-up (No Measure)

Metcon Prep: Set-up Pull-up Scaling


Metcon (Time)

METCON (30:00 – 55:00)


Every 5:00 x 5 Sets:

Run 400 Meters

12 C2B Pull-ups

20/16 Hand Release Push-ups
L3: (Pull-ups)

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (200-300m Run) (Ring Rows) (Box Push-ups)

*Score = slowest split

Extra Credit

Metcon (No Measure)

ABS (55:00 – 60:00)

Straight Leg Sit-ups w. DB on chest: 4 x 10-15. Rest 60s.

*If needed have a partner hold your feet.