CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

3 Rounds

30 Seconds Each:

PVC Pass Throughs

Inchworm to Push-up

PVC Overhead Squats

Active Samson

*Attempt to Get More Narrow on PVC Pipe with Each Round

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Lat Stretch: 1 Minute Each Side

Banded Pike Stretch: 1 Minute

Metcon Prep

GYMNASTICS MOVEMENTS

Movement Prep

20 Second Arch Hold on Ground

10 Second Arch Hold on Bar

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Chest to Bar Movement Subs

Reduce Reps

Chin Over Bar Pull-ups

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Ring Rows

Toes to Bar Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Elbow / Chest / Waist

BARBELL MOVEMENTS

Movement Prep

5 Pausing Front Squats (3 Seconds in Bottom)

5 Push Press

5 Thrusters

5 Pausing Overhead Squats (3 Seconds in Bottom)

5 Overhead Squats

Build to Lighter Weight

Metcon

Grim Reaper (AMRAP – Reps)

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9

Thrusters (95/65)

Chest to Bar Pull-ups
STIMULUS

In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between

Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh

The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different

Choose gymnastics variations that you could complete 15+ reps of both movements unbroken when fresh

You could also keep the weights and variations the same and adjust volume:

First AMRAP Example: 15-12-9

Second AMRAP Example: 12-9-6

If you finish the set of 9’s within these windows, you’ll move back to the large opening set

Your score for each couplet is total number of reps completed

After Party

Back Squat Waves

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

*Percentages Based on 5RM Back Squat