CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Active Spidermans

Single Arm Dumbbell Strict Press (30 Seconds Each Side)

Moderate Row

Push-up to Down Dog

Single Arm Dumbbell Row (30 Seconds Each Side)

Faster Row

Inchworm to Push-up

Single Dumbbell Goblet Reverse Lunges

Body Positions

30-20-10:

Hollow Hold Seconds

Arch Hold Seconds

Front Plank on Hands Seconds

Warmup Performed With Single Light Dumbbell

Mobility

Couch Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Metcon Prep

LATERAL DUMBBELL BURPEES

Movement Prep

4 Lateral Dumbbell Burpees

PULL-UPS

Movement Prep

1-3 Strict Pull-ups

5 Kip Swings

5 “Hip Pops”

3 Pull-ups

Movement Subs

Reduce Reps

Banded Pull-ups

Ring Rows

Jumping Pull-ups

ALTERNATING DUMBBELL SNATCHES

Movement Prep

Each Side With Lighter Dumbbell:

4 Deadlifts

4 Straight Arm Jumps

4 High Pulls

4 Strict Press

4 Alternating Dumbbell Snatches

Metcon

Part Time (Time)

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (70/50)

21/15 Calorie Row
GENERAL

We’ll complete two couplet workouts with no rest between

All 3 rounds of the burpees and pull-ups should be completed before moving on to the snatches and bike

Expecting this conditioning piece to take around 12-20 minutes to complete

BURPEES

The burpees are to be completed lateral over the dumbbell

There is no need to stand to full extension, but the feet should pass over the top of the dumbbell each time

PULL-UPS

Choose a variation or rep scheme that allows you to complete the 21 reps in at least sets of 3-5 during the workout

DUMBBELL SNATCHES

Alternate arms every rep, completing 6 on each side

This should be a slightly heavier weight, but something that you could complete at least 12 reps unbroken when fresh

After Party

Midline

3 Giant Sets:

10 Slow Ring Mountain Climbers

30 Seconds Ring Plank Hold

https://youtu.be/v1Xbkxb12vE

https://youtu.be/NKqBduzQSho