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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Skill: You have your choice today of two movements that need work. With this work the focus is refining movement patterns so at no point should you be grinding out work.

– GOAT WOD: 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.

Skills Work

15:00 – 25:00)

Skill Work Set-up + Review Options:


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.


Metcon (AMRAP – Reps)


EMOM 20:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work

*Score = Are you close to hitting your 60-day goal? (Goal that was the score for this workout on 10/31)

Extra Credit

(50:00 – 60:00)

1) Glute Bridge: 4 x 20s work/20s rest. Max reps.

2) Banded Hammer Curls: 4 x 20s work/20s rest. Max reps.

3) X-Band Walk: 4 x 20s work/20s rest. Max Steps alternating directions.