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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Benchmark workout with a fair amount of work in 2 rounds. Be smart and don’t hit failure with your push-ups; break your sets strategically. 80% effort.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

“Powerwalk Races”

Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return, they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.

Then with the Remaining time of your 12 Minute Warm-up,

Dynamic Warm-up

Metcon Prep

Warm-up (No Measure)

METCON PREP (15:00 – 25:00)


T2B, Push-ups, Air Squats. This is a good time work on coaching your athletes on their T2B.


“New Workout Plan” (Time)

2 RFT:

75 Air Squats

50 Push-ups

25 T2B

800m Run
25:00 Cap

Rx+:(50 Alt. Pistols each round in place of Air Squats)

L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)

L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)

Extra Credit

Warm-up (No Measure)

BICEPS (55:00 – 60:00)

Barbell Curls: 3 x 10. Rest 60s.