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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Field Day: The Open is over so we’re changing things up today with “Field Day”. Today is intended to be fun a day and a change of pace, but still quite challenging. All tests of these tests you will see again and are great ways to measure our fitness. Overall, you can rest as much as needed in order and can complete these events in any order.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Funnell Tag x 5:00

*Partner up and complete:

30 Partner Wallballs

30 Partner Medball Chest-passes

30 Ball Russian Twists

30 Partner Wallballs

+

Foam Roll x 30s passes each:

– Quads

– IT Bands

– Thoracic Spine

Warm-up (No Measure)

PREP (15:00-20:00)

Review all Tests. All tests can be done in random order. Have athletes partner up for tests 1,2,4,5,6 to count each other reps/distance. Athletes will complete run test on their own so have a clock running.

Metcon

Warm-up (No Measure)

FIELD DAY (20:00 – 55:00)

“Field Day”

Metcon (Distance)

1) Max Distance Broad Jump: 3 Attempts

*Broad jump is a test of power-output. NFL RB 10+ ft.

Metcon (AMRAP – Reps)

2) Max UB Wallballs:

*Test of mental capacity/endurance.

Metcon (Distance)

3) Max Distance Run in 12:00 or Max Calories Row/Bike

Metcon (AMRAP – Reps)

4) Max Push-ups in 60s.

*Upper Body Endurance Test

Metcon (AMRAP – Reps)

5) Max Sit-ups in 60s.

*Hip Flexor/Abdominal Endurance Test

Metcon (AMRAP – Reps)

6) Max Burpees in 60s.

Warm-up (No Measure)

*If athletes finish early they can start “extra credit”

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (55:00 – 60:00)

AMRAP 5:

8 Zottaman Curls

20 Bradford Presses

30 ft. Overhead KB Carry each