CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– GPP: Today’s work can be broken down into whatever intervals you feel work best for your team, but

try to be consistent for all your sets. It’s likely shorter intervals (less than 100 meters) will work best for

this workout. Effort today should be around 80-90%.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

PVC Game

*Every time PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

*Progressively make the PVC game harder so you have at least 4 drops

Metcon

Warm-up (No Measure)

Metcon (18:00 – 50:00)

“Old MacDonald”

For Max Distance with a partner:

15 Minutes of Farmer Carry (70, 53)

15 Minutes of Sledpull Powerwalk (heavy)

*Score = total distance

*Work can be split however your athletes choose. For example, your athletes can “superset” the carries

and sledpulls alternating between the two for the entire 30 minutes.

*Alternate Option

For time with a partner:

800 Meter Farmer Carry (70, 53)

100 Russian KBS (53, 35)

100 Burpees

800 Meter Farmer Carry (70, 53)

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

5:00 Minutes of Light Foam Rolling