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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a

high-rate of muscular deterioration type workout. Go light.


Warm-up (No Measure)

Warm Up/Mobility (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.


Warm-up (No Measure)

Prep (15:00 – 25:00)

Lax Ball x 60s each

– Pec insertion point

– Scapular

Then set-up and perform:

12 Wallballs

12 SDHP (metcon weight)

12 Alt. Step-ups

12 Push Press (same weight as SDHP)

12 Calorie Row


Metcon (AMRAP – Reps)

Metcon (25:00 – 50:00)

“Fight Gone Bad”

3 Rounds of:

60s of Wallballs (20, 14)

60s of Sumo deadlift high-pull (75, 55)

60s of Box Jumps (20)

60s of Push-press (75, 55)

60s of Row (Calories)

60s Rest
L2: (65, 35) (14, 10) (20, 15)

L1: (45, 25) (10, 8) (20, 15 Step-ups) *Score = total reps

Extra Credit

Warm-up (No Measure)

Extra Credit (50:00 – 60:00)

10-20 Minutes of Zone 1 Cyclical Work – Bike, Row, Jog