CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

40 Seconds

Easy Row

Inchworm to Push-ups

Moderate Row

Active Samson

Faster Row

Push-up to Down Dog

30 Seconds

Arch Hold

Air Squats

Hollow Hold

Air Squats

Glute Bridges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose + Wrist Stretch: 1 Minute Each Leg

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Elbows / Chest / Waist

FRONT SQUATS

Movement Prep

30 Seconds PVC Zombie Squats

5 Pausing Barbell Front Squats (3 Seconds in Bottom)

5 Front Squats

Build to Workout Weight

Metcon

Deadliest Catch (Time)

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees
DESCRIPTION & STIMULUS

In today’s conditioning piece, you’ll complete all three rounds of 9-7-5 before moving on to the rower for the 30/21 calories

For clarity, the workout flows like this:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

Note that there is not a row to finish the workout – you’ll only be on the rower twice today

We expect the workout to take around 15-22 minutes to complete

FRONT SQUAT

The barbell in this workout comes from the floor

The weight is intended to be very light – something you will likely complete unbroken every time

You can squat clean the first rep if you’d like

TOES TO BAR

The toes to bar rep number is also intended to be small

Choose a rep number or variation that allows to complete the movement in 1-2 quick sets

LATERAL BARBELL BURPEES

There is no need to stand to full extension when jumping over the bar

You can step or jump out of the burpee, but must jump with two feet over the bar

After Party

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:00): 1 Rep @ 104%

Set 7 (On the 10:00): 1 Rep @ 106-107%

Set 8 (On the 11:00): 1 Rep @ 106-107%

Set 9 (On the 12:00): 1 Rep @ 106-107%

Set 10 (On the 13:00): 1 Rep @ 106-107%

Set 11 (On the 14:00): 1 Rep @ 106-107%

Percentages Based on 5RM Back Squat