CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson

Faster Row

Slow Air Squats

30 Seconds

Dumbbell Romanian Deadlifts

Wall Sit

Dumbbell Front Rack Reverse Lunges (Alternating Legs)

Front Plank

Dumbbell Pausing Front Squats (2 Seconds in Bottom)

Mountain Climbers

Performed with Light Set of Dumbbells

Mobility

Pigeon Pose on Box: 1 Minute Each Side

Dumbbell Ankle Stretch: 30 Seconds Each Side

Metcon Prep

BURPEE BOX JUMP OVERS

Movement Prep

5 Frog Hops

5 Burpees

.

3 Box Jump Overs

3 Burpee Box Jump Overs

DUMBBELL FRONT SQUATS

Movement Prep

30 Seconds Slow Air Squats

5 Pausing Dumbbell Front Squats

5 Dumbbell Front Squats

Metcon

Rugrats (5 Rounds for time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Row
GENERAL

Athletes will work through the three movements as quickly as possible and rest until the start of the next 4 minute window

With rest built in, these rounds are meant to be completed at a high intensity

The score today is the slowest of the 5 rounds

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round

DUMBBELL FRONT SQUATS

Athletes will use 2 dumbbells in the front rack for the 15 squats

This should be a challenging weight, but one that will be completed unbroken every round

BURPEE BOX JUMP OVERS

There is no need to stand to full extension on top of the box during the burpee box jump overs