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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: The purpose of today’s floor press work is to train the lockout and triceps. Total volume is a bit higher to elicit muscular gainz!

– Metcon: Today’s piece is mixed aerobic/GPP. Your efforts should be sustained for all 5 rounds so try to choose a pace you know you can maintain. Effort should be around 80%. Try to complete all farmer carries UB. Score = total calories for all 5 rounds.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

60s easy Row. Take a mental note of how far you went.

Then with a band:

30 Banded Pull-aparts

10 Yoga Push-ups

20 Scorpions (total)

30 Banded Pushdowns

10 Yoga Push-ups

20 Strokes on the Rower

30 Banded Pull-aparts

10 Yoga Push-ups

20 Thoracic Rotations (10 each)


Close Grip Floor Press (10-8-6-4)

Close Grip Floor Press: 10-8-6-4, adding weight each set. Rest 90s.

– Build to a moderate set. Close Grip in between shoulder width.


Metcon (AMRAP – Reps)

METCON (35:00 – 60:00)

5 Rounds of:

2 Minutes Max Calories on the Rower or Assault Bike

100 Meter Farmer Carry (70, 53)

Rest 60s.

*Score = total calories after all 5 rounds
*If Rx Carry is too heavy, athlete choice of weight.

*Score = total meters + total feet

*Alternate Options: 2 Minutes Max 50m Shuttle Runs

Extra Credit

Warm-up (No Measure)


Double KB Rows: 4 x 8. Rest 60s.