CrossFit Tucker – CrossFit
(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.
(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.
(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.
GOAT WOD (No Measure)
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 =)
(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.)