CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

2 Rounds

20 Seconds of Work

Air Squats

Push-up Plank (On Hands)

AbMat Sit-ups

Air Squats

Hollow Hold

Arch Hold

Air Squats

Right Side Plank

Left Side Plank

10 Seconds Rest Between Movements

Mobility

Tabletop Stretch: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side

Metcon Prep

AIR SQUATS

Movement Prep

5 Pausing Air Squats (2 Seconds at Top & Bottom)

5 Air Squats

SIT-UPS

Movement Prep

Establish Top & Bottom Positions

10 Slow AbMat Sit-ups

PUSH-UPS

Movement Prep

20 Second Top Hold

15 Second Middle Hold

10 Second Bottom Hold

5 Push-ups

Movement Subs

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

PULL-UPS

Movement Prep

10 Scap Pull-ups Video

15 Seconds Hollow Hold on Bar

15 Second Arch Hold on Bar

15 Second Tight Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

Movement Subs

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Metcon

Team Barbara (Time)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats
DESCRIPTION & STIMULUS

GENERAL

Working through a team version of this all bodyweight CrossFit benchmark

One athlete works while the other rests in “Team Barbara”

Teammates can split up the reps however they see fit

We’ll complete all reps at one station before moving on to the next

The score is total rounds and reps completed at the end of the 20 minutes

PUSH-UPS & PULL-UPS

Let’s choose upper body variations that allow athletes to complete at least 5 reps at a time for each movement during the workout

It is ok for teammates to complete different variations of these movements

ABMAT SIT-UPS

Athletes can use two AbMats for this workout, one for each partner