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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Skill: We are going through 3 different static gymnastic holds today for 3 rounds. This is the same work as last Wednesday with slightly longer intervals.

– Metcon: Your goal should be to complete your work at around 70% effort today where all of your splits stay within 30s of each other. Today is also a good day to focus on dialing in your pose running mechanics.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

PVC Game

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

*Progressively make the PVC game harder so you have at least 4 drops

Then, 400 Meter Run

Skills Work

L-Sit (3 x 12s)

Ring Support (3 x 12s)

Handstand Hold or Walk (3 x 25s)


Metcon (Time)

METCON (30:00 – 60:00)

5 Rounds of:

Run 400 Meters

20 Ground to Overhead with a plate (45, 25)

12 Burpees to your Plate

25:00 Cap
L3: (35, 15)

L2: (25, 10)

L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees)

Extra Credit

Warm-up (No Measure)


5 Minutes of “Recovery” work ie.

Bike, Jog, Light sledpull powerwalk done at a conversational pace.