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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today is the beginning of a pull-up specialization plan. This will be done over the course of the next 3 weeks and will conclude with a test of max pull-ups/chin-ups (Friday 11/2.)

– Metcon: “The Cooper Test” is a test of anaerobic threshold. You want to push as hard as you can for the 12-minute time-frame but be mindful of redlining, but don’t try to “overpace” this one. Denote your total distance completed. Effort should be 85%.


(3:00 – 15:00)

Run 400 Meters,


7 Minutes of Pose Running Drills,

Then Run 400 meters again trying to apply the pose running mechanics.


Review Strength Work x 5 minutes.


Pull-up Training Week 1:

(15:00 – 35:00)

Pull-up Training Week 1:

4 Rounds of:

8-10 Supinated Grip Inverted Rows

25 Banded Pull-aparts

Rest 90s-2:00 between rounds.


*Perform 5 Rounds with 60s rest between rounds.


The Cooper Test (Distance)

12 Minutes Max Distance Run

*Score = total distance

Extra Credit

(55:00 – 60:00)

Elbow out Tricep Extensions: 3 x 20. Rest 60s.