CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

8 Minutes For Quality

Buddy 1

Easy Row

Buddy 2

10 Medicine Ball Slams

10 Air Squats to Medicine Ball

10 Alternating Medicine Ball Box Step-ups (5 Each Side)

Switch Stations When Buddy 2 Finishes Step-ups

Single Dumbbell Warmup

30 Seconds

Single Leg Romanian Deadlift (30 Seconds Each Side)

Single Arm Strict Press (30 Seconds Each Side)

Goblet Squats

Performed with 1 Light Dumbbell

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose on Box: 1 Minute

Metcon Prep

BOX JUMPS

Movement Prep

At Workout Height Box:

20 Seconds Box Step-ups

20 Seconds Box Jumps (Step Down)

WALLBALLS

Movement Prep

5 Front Squats

5 Push Press

5 Wallballs (Relax the Arms)

DUMBBELL MOVEMENTS

Movement Prep

Each Side With Lighter Dumbbell:

20 Second Overhead Hold (Elbows By Ear)

5 Push Press

5 Deadlifts (Between Feet)

5 High Pulls

Metcon

Venti (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm Dumbbell Power Snatches (50/35)

20 Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row
DESCRIPTION & STIMULUS

20’s across the board for this longer conditioning piece

Over the 20 minutes, we can expect athletes to complete around 2+ to 4 rounds

WALLBALLS

Athletes should choose a weight that allows them to complete the 20 reps in 1-3 sets during the workout

Men: 10ft. Target

Women: 9ft. Target

DUMBBELL MOVEMENTS

Use one dumbbell weight for for both movements

This should be a weight that you could complete 30+ alternating snatches unbroken when fresh

Single Arm Power Snatches: Alternate Arms Every Rep

Single Arm Push Presses: Alternate Arms Every 5 Reps

BOX JUMPS

These are standard box jumps

Stand to full extension at the top of each rep

After Party

Midline

5 Sets, Not For Time:

10-15 GHD Sit-ups

50′ Front Rack Double Kettlebell Carry

WTW

Where: Tucker HS Track

When: Wednesday @ 5 am

Warm-up 800 meters

6-8 hill repeats. Sprint the hill and walk down for recovery

2 miles easy