CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

5 Minutes For Quality:

100 Meter Run

3 Inchworm to Push-ups

6 Glute Bridges

9 Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pec Stretch on Wall: 30 Seconds Each Side

Front Rack Stretch: 1 Minute

Squat Hold: 1 Minute

Metcon Prep

AIR SQUATS

Movement Prep

5 Slow Air Squats

5 Air Squats

PUSH-UPS

Movement Prep

15 Second Push-up Plank Hold (From Hands)

5 Push-ups

15 Second Bottom Push-up Hold

5 Push-ups

Movement Subs

Reduce Reps

Hands on Box or Bench

Knee Push-ups

POWER CLEANS

Movement Prep

5 Clean Deadlifts

5 High Pulls

5 Hang Power Cleans

5 Power Cleans

Build to Workout Weight

Metcon

Lethal Weapon (AMRAP – Rounds)

AMRAP 20:

1 Round of “The Chief”

200 Meter Run

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



Continue to Add 1 Round Until Cap

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats
GENERAL

Today we’ll work through 200 meter runs and rounds of the Hero Workout “”The Chief””

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

The barbell should be a light-moderate weight that you could cycle for unbroken sets, but may opt for quick singles during the workout

Choose a push-up rep number or variation that you can complete the 6 reps in 1-2 sets each round

After each 200 meter run, the rounds of “The Chief” will increase

Continue to add 1 round of “The Chief” until the 20 minutes is up

Score this workout as total fully completed rounds + reps of “The Chief”

For Example: If you finished all the rounds once you got to the “5 Rounds of The Chief”, your score would be 15 Rounds (5+4+3+2+1)

For simplicity, 200 meter runs will not count towards you score

RUNS

If unable to run, complete one of the following:

250 Meter Row