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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Skill: Today choose 2 out of the 4 choices and accumulate 30-60s of total time performing a static hold.

– Metcon: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.


(3:00 – 15:00)

“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.


Gymnastics Static Holds x Accumulate 30-60s each

Choose 2 of 4

L-Sit (30s-60s)

Hollow Hold (Time)

Hollow Hold
For time

Ring Support (30s-60s)

Handstand Hold (Time)



Metcon (AMRAP – Reps)

5 Rounds 30s work/30s rest:

1a) Wallballs (20, 14)

1b) Box Jumps w. step down (24, 20)

1c) Double Unders

1d) Russian Twists w. a plate (25, 15)

1c) Burpees
*Score = Total Wallballs + Burpees

L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)

Extra Credit

(55:00 – 60:00)

KB Curls: 3 x 10-12. Rest 60s.


5 Minutes of Parasympathetic Breathing OR Light Foam Rolling