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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Build to a max push press over the course of 8-10 sets. Have a plan in place to beat your current # by 5#s.

– Metcon: Today’s metcon is more of an accessory piece, but don’t underestimate this one. All work is done for QUALITY. This work is intended to tax your core, back, shoulders and triceps. Hint: go lighter than you think.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Foam Roll Lats x 30s each then,

3 Rounds of BP Upper Complex #1:

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add light weight.


Review Push Press


1: Push Press (8×1)

1RM. Rest 2:00

Beginner: 5 x 5, adding weight if form permits.

2: Warm-up (No Measure)

Metcon Set-up. Perform 3-6 reps of each movement testing weight choices.


Metcon (No Measure)

METCON (35:00 – 55:00)

Not for time:


DB Renegade Rows (total)

DB Push Press Alternating Arms (neutral grip) (total)

DB Hammer Curls

*Use the same weight for all 3 movements.



Banded Pushdowns

Banded Pull-aparts

*Athlete choice of weight.

*Score = one positive thing from your week!

18:00 Cap

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (55:00 – 60:00)

5 Minutes of Light Foam Rolling After Class