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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Today we’ll start a 3-week cycle of Dynamic work with Paused Front Squat/RDLs. You should be able to explode out of the hole on every front squat so drop loading if needed. As soon as you’re done with your Front Squats proceed right into your RDLs with the same weight you used for front squats.

– Metcon: Today’s “Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you choose should be heavy to complete 10 reps with. Strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Foam Roll Adductors x 20s each

Foam Roll IT Bands x 20s each

Foam Roll Lats x 20s each,


2 Rounds BP Lower Complex #1:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.


Paused Front Squat (EMOM 8X3)


– 2 Second pause on each rep.

right into,


@same weight as Front Squat


Abs of Steel (Time)

Metcon (40:00 – 55:00)

“Abs of Steel”

For time:

Buy in:

50 T2B


50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

10:00 Cap
Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Extra Credit

Warm-up (No Measure)

GLUTES + HAMS (50:00 – 60:00)


100-150 Banded Pull-Through