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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– GPP: Work on carrying for as long as possible without dropping. Note your total distance after the 5 minutes is complete.

– Metcon: Today’s Metcon is more or less interval work with low-demand movements. These workouts are a good opportunity to not worry about your score and sustain your pacing. Find a pace that allows you to stay consistent for all 3 rounds.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Musical Medballs x 8:00

Then,

Worlds Greatest Stretch x 30s each.

Strength/Skill

(15:00-25:00)

1: Metcon (Distance)

Max Distance Farmer Carry in 5:00
Rest 2:00 before moving to #2

2: Metcon (Distance)

Max Distance Front Rack Carry in 5:00

Metcon

(30:00 – 50:00)

Metcon (AMRAP – Rounds and Reps)

3 Rounds of

In 5:00 Window:

Row 500 Meters

Remaining time Max Rounds of:

20 DB Renegade Rows

10 Ball Slams

Rest 2:00

*Score = Highest Score
*Alternate Options:

Rowing = 400m Run, 60s Bike or Ski Erg or 60s Single Unders + 10 SDHP (53, 35)

Slamballs = sledgehammer Tire Strikes, Hollow Rocks

Extra Credit

Metcon (No Measure)

Extra Credit (50:00 – 60:00)

1a) Landmine Rows: 3 x 10 ea. Rest 45s.

1b) Landmine Rotations: 3 x 30 (total). Rest 45s.