CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Minute

Easy Row

Active Samson

Single Arm Farmers Carry (30 Seconds Each Side)

40 Seconds

Moderate Row

Inchworm to Push-up

Single Arm Front Rack Carry (20 Seconds Each Side)

30 Seconds

Faster Row

Alternating Reverse Lunges

Single Arm Overhead Carry (15 Seconds Each Side)

Performed with 1 Light Kettlebell

Mobility

Couch Stretch: 90 Seconds Each Side

Metcon Prep

WALKING LUNGE

Movement Prep

30 Seconds Alternating Reverse Lunges in Place

50’ Walking Lunge

Movement Subs

20 Alternating Reverse Lunges

RUSSIAN KETTLEBELL SWINGS

Movement Prep

With Lighter Kettlebell:

10 Kettlebell Deadlifts

10 Russian Kettlebell Swings

Metcon

Moscow Mule (6 Rounds for time)

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (70/53)

50′ Walking Lunge

20 x 10 Meter Shuttle run
DESCRIPTION & STIMULUS

Athletes will work through the 3 listed movements for time and rest for the remainder of the 4-minute window

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00

Record the time it takes for each round

The final score is the slowest of the 6 rounds

To preserve rest, and therefore intensity, these rounds should take no longer than 3 minutes to complete

RUSSIAN KETTLEBELL SWINGS

The Russian Kettlebell Swing finishes with arms parallel to the ground

Choose a heavier weight here that allows athletes to complete the 15 reps in 1 set

WALKING LUNGE

Movement Standards:

Back Knee Touches the Ground

The Lower Body Reaches Full Extension Between Steps

Hands Remain Off the Body