Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Today we’ll start a new cycle with low box squats (below parallel) and Sumo Deadlifts. Technique and speed take precedence. Do yourself a favor and forget about how much weight you’re using and focus on being fast and efficient on each set.

– Metcon: Today’s work is done for quality. Choose weights for the lunges that are challenging but you can be done UB. Rest as needed between sets, which will likely be around 2 minutes.


Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Softball in Glutes x 60s each,

BP Lower Complex #3 (done with an empty barbell)



Muscle Clean from below the knee

Front Squat

Front Rack Reverse Lunge (total reps)

Barbell Row


Worlds Greatest Stretch x 30s each pose


Low Box Squat (2-2-2-2-2-2-2-2)

Moderate Stance: 8 x 2 @60%, every 60s.

– 12-13″ Box

– These are intended to be done below parallel.

– If possible use bands or chains and drop to 50%.

Sumo Deadlift (4-4-4-4)

4 x 4 @60%, every 60s.

– Reset on each rep (not touch n go)

– Feet should be only 2″ away from plates.

Metcon (No Measure)

4 Rounds, not for time:

50 Ft. Single Arm Farmer Carry each side, AHAP.

30 Banded Pull-Throughs

20 Steps DB Walking Lunges (total)

10 Banded Pallof Press each side, Wide Stance + 1 count hold at the end of each rep.

*Rest 2:00 Between rounds.

*Score = #1 Goal to achieve at the gym within the next 60 days.

Extra Credit

Warm-up (No Measure)

Extra Credit (After Class)

5 Minutes of Light Foam Rolling After Class