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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

(0:00 – 3:00)

– Strength: Build to a 2RM Front Box Squat over the course of 6-7 sets. If you’ve done this before use the same exact box height and try to beat your previous record by 5#s. You’ll need this number for Thursday.

– Metcon: Deadlifts should be challenging, but capable of being done touch n go in sets of 5. Have a goal in mind in terms of your splits for each round and try to hang on to that as long as possible.


Warm-up (No Measure)

(3:00 – 15:00)

Dynamic Warm-up that consists of:

50-100 ft of:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inch worms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)


Get-up sprints

Have your athletes lie on their backs facing away. On your clap, they will get to their feet and jog past you (25 ft. away)

*Perform 3-4 sets of this with 2-3 people per group. Your athletes should walk back after each set. Each set your athletes will sprint a little harder. This is a CNS warm-up drill.


Front Box Squat (2-2-2-2-2-2)

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
2RM. Rest 2:00

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

Warm-up (No Measure)

Deadlift (3-3-3)
Touch n Go Deadlift: 3 x 3. Rest 60s.

– work up to Metcon weight.


Chuck Taylors (AMRAP – Rounds and Reps)


10 Deadlifts (225, 155)

10 Burpees
L3: (185, 125)

L2: (155, 105)

L1: (135, 95)

Extra Credit

HAMSTRINGS (55:00 – 60:00)

Double Leg Banded Leg Curls: 3 x 30-50. Rest 30s.