CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Slow Air Squats

Medicine Ball Deadlifts

Moderate Row

Active Samson

Medicine Ball Squats

Faster Row

Active Spidermans

Medicine Ball Slams

Midline Med-Ball Madness

The class is one big team lined up in a straight line. With everyone’s medicine balls lined up next to the first athlete in the line, the team will pass all the medicine balls to the other end while holding a hollow position. Go for time in both directions. For smaller classes, see how many trips you can make in 1 minute. After the hollow hold, we can switch to a high plank variation.

Mobility

Child’s Pose on Ball: 1 Minute

Dumbbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right – Left)

Metcon Prep

WALLBALLS

Movement Prep

10 Front Squats

5 Push Press

5 Wallballs

TOES TO BAR

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Straight Arm Press Downs (See the Elbows)

3 Knees to Chest

3 Toes to Bar

DUMBBELL SNATCHES

Movement Prep

Each Arm With Lighter Weight:

5 Deadlifts

5 High Pulls

5 Push Jerks

5 Dumbbell Snatches

With Workout Weight:

3 Push Jerks (Each Arm)

6 Alternating Dumbbell Snatches

Metcon

Flintstones (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Row

30 Toes to Bar

20 Alternating Dumbbell Snatches (70/50)
GENERAL

In this longer AMRAP workout, we’re looking to choose weights and variations that allow us to complete somewhere in the 1+ to 2+ round range

This works out to 1 round every 8-12 minutes

WALLBALLS

Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round

TOES TO BAR

Choose a rep scheme or variation that you could complete 15+ reps unbroken when fresh

See “Teaching” for substitutions

DUMBBELL SNATCHES

Going on the heavier side with the dumbbell today

Choose a weight that allows the 20 reps to be completed under 2 minutes

After Party

Back Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%