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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: There is no score today on purpose as we just completed two challenging benchmark workouts on Monday/Tuesday. We are looking to maintain a consistent effort around 75%. The goal is to focus on consistent row intervals, but today is NOT a sprint so don’t treat it as one. Break work into whatever sets work best with you and your partner.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Run 400 meters then 10:00 of Dynamic Warm-up

*You can use BP Dynamic or your own similar variations. Get your athletes moving and their heart-rates up.

Then Foam Roll x 20s each

– Quads, Calves, IT Bands

Skills Work

Warm-up (No Measure)

SKILL (15:00 – 25:00)

Spend 10:00 Practicing Pistols and Rope Climbs.

– Rest as needed between sets.


Metcon (No Measure)

METCON (25:00 – 50:00)

AMRAP 25 w. a partner:

100 Double Unders

75 Calorie Row

50 Alt. DB Snatch (50, 35) (10 each)

*One athlete works at a time. Split as needed.

*No Score Today
L3: (40, 25)

L2: (30, 20) (40s DU Attempts each)

L1: (25, 15) (Single Unders)

*Alternate Scaling Options

Rowing = 400m Run or 90s Bike

Extra Credit

Warm-up (No Measure)

RECOVERY (50:00 – 60:00)

3 minutes of light foam rolling

3 Minutes of Parasympathetic Breathing