CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Warmup Run

400 Meter Easy Run

40 Second Stations

Easy Row

Low Box Step-ups

PVC Pass Throughs Click Here

Moderate Row

Low Lateral Box Step-ups

PVC Overhead Squats

Faster Row

Low Box Jumps (Step Down)

PVC Power Snatches

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Child’s Pose on Box: 1 Minute

PVC Overhead Squat Hold: 1 Minute

Pigeon Pose: 30 Seconds Each Side

Metcon Prep

ROW & OVERHEAD SQUATS

Row Movement Prep

30 Seconds Moderate Row

Overhead Squat Movement Prep

5 Tempo Pausing Overhead Squat (3 Seconds Down, 3 Seconds Pause)

5 Overhead Squats

BOX JUMP OVERS & HANG POWER SNATCHES

Movement Prep

5 Low Box Jump Overs

5 Workout Height Box Jump Overs

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3 High Hang Power Snatches (Pockets)

3 Hang Power Snatches

Build to Workout Weight

Metcon

Iron Lotus (Time)

Teams of 3

For Time (30 Minute Cap):

800 Meter Team Slam Ball Run (30/32)

80/60 Calorie Row

80 Box Jump Overs (24/20)

80 Overhead Squats (95/65)

80 Hang Power Snatches (95/65)

80 Overhead Squats (95/65)

80 Box Jump Overs (24/20)

80/60 Calorie Row

800 Meter Team Slam Ball Run (30/32)
GENERAL

There are 5 total movements to work through in this big, team chipper workout

One athlete moves at a time except on the runs, where teammates will run together for all 800 meters

These teams of 3 will attempt to complete the work under the 30 minute time cap

It is ok to have multiple barbells/bags if teammates are using different weights

Teams of 2 can complete 600 meter runs and 60 reps on everything else (60/45 Calorie Row)

If unble to complete the work under the cap, put 30:00 as the score and record total work in the notes

Mixed Team Calories:

2 Girls, 1 Guy: 65 Calories

2 Guys, 1 Girl: 70 Calories

SLAM BALL RUN

Teammates run together with one Sam ball, changing who holds the bag as they see fit

BOX JUMP OVERS

There is no need to stand to full extension on top of the box

OVERHEAD SQUATS & HANG POWER SNATCHES

Athletes should choose weights on the barbell movements that they can cycle for 7-10 reps every time they touch the bar