CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Skill: You have your choice today of two movements that need work. This work the focus is refining movement patterns so at no point should you be grinding out work.

– GOAT WOD: A “GOAT” is a weakness. We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.

Warm-up

(3:00 – 15:00)

Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.

Skills Work

(15:00 – 25:00)

Skill Work Set-up + Review Options: Ideas:

Light Oly Work

Gymnastics Static Holds Gymnastics Movements

Cyclical Work ie. row, run, bike, Double Unders

Body Composition Work

+

*Spend 5 Minutes setting up and helping your athletes decide what to work on.

Metcon

GOAT WOD (No Measure)

EMOM 20:

ODD MINTUES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Your 60 Day Goal

ie. what goal do you hope to hit within the next 60 days =)

Extra Credit

(50:00 – 55:00)

Double Tabata: 8 x 20s work/10s rest: 1a) Hollow Rocks

1b) Glute Bridge on Floor (BW)

Tabata is done in an alternating fashion (total of 4 mins as per usual.)