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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– 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 (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 10 passes each:

– Quads

– IT Bands

– Thoracic Spine

– Lats

– Hamstrings

Prep

Warm-up (No Measure)

Review (15:00 – 25:00)

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

Field Day (6 Rounds for reps)

1) Max Distance Broad Jump: 3 Attempts

*Max Alactic Capacity.

2) Max Wallballs in 90s:

*Max Lactic Capacity

3) Max Distance Run in 12:00 or Calories Rower/Bike/or Ski Erg *Threshold Test

4) Max Rope Climbs in 2 Minutes

or Ground to Standing with Rope.

*Max Grip/Upper Pulling

5) Max Sit-ups in 60s.

*Hip Flexor/Abdominal Endurance Test

6) Max Burpees in 60s