CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: This workout includes both loaded carries start and conclude the workout. Your strategy here will determine the outcome of the workout. This work can split however you choose, but it should be easy to partition work into small sets to minimize transitions.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 13:00)

“Musical Medballs”

*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two athletes left and one medball.

Metcon Prep

Warm-up (No Measure)

PREP (13:00 – 23:00)

Metcon Prep

2-3 Rounds of:

5 Goblet Squats

5 Burpees

5 T2B

Rest as needed between sets.

Metcon

Metcon (Distance)

METCON (23:00 – 60:00)

In teams of 3 with a running clock:

0:00-10:00

Max Distance Farmer Carry (70, 53)

12:00-22:00

Max Rounds of:

21 Burpees

1 Rope Climb

21 Goblet Squats (70, 53)

1 Rope Climb

21 T2B

1 Rope Climb

24:00-34:00

Max Distance Farmer Carry

*Score = Total Distance
L3: (53. 35)

L2: (45, 25)

L1: (35, 25)

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (AFTER CLASS)

5 Minutes of Light Foam Rolling After Class