CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

60 Seconds

Easy 100 m run

Wall Sit

Active Spidermans

45 Seconds

Moderate 100 m run

Glute Bridge Walkouts

Box Step-ups (Facing Box)

30 Seconds

Faster 100 m run

Single Leg Glute Bridges (30 Seconds Each)

Lateral Box Step Overs

Warmup Performed to Low Box

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Metcon Prep

BOX JUMP, KETTLEBELL SWING & DEADLIFT

PVC Movement Prep

1 Minute PVC Hinge Drill (Slow & Controlled)

Kettlebell Movement Prep

With Lighter Weight:

30 Seconds Kettlebell Deadlifts

20 Seconds Russian Kettlebell Swings

10 Kettlebell Swings

With Workout Weight:

5 Kettlebell Swings

Box Jump Movement Prep

5 Lower Box Jumps

5 Workout Height Box Jumps

Deadlift Movement Prep

30 Seconds Slow Deadlifts (Empty Bar)

10 Deadlifts (Lighter Weight)

5 Deadlifts (Workout Weight)

Metcon

Turbo Tax (AMRAP – Rounds and Reps)

AMRAP 15:

400 Meter Run

30 Kettlebell Swings (53/35)

30 Box Jumps (24″”/20″”)

30 Deadlifts (135/95)
DESCRIPTION & STIMULUS

In this AMRAP workout, we’ll work through 4 movements with higher rep schemes

We can expect to complete somewhere in 2+ to 3+ round range today

DEADLIFTS

The deadlift is designed to be incredibly light

This should be a weight that you could complete 40+ reps unbroken when fresh

KETTLEBELL SWINGS

These are full kettlebell swings, finishing with arms overhead

Choose a weight here that allows you to complete the 30 reps within 3 set during the workout

BOX JUMPS

Since these are regular box jumps, let’s stand to full extension at the top of each rep

After Party

Tabata Intervals

8 Rounds of :20 On, :10 Off

Side Plank (4 Rounds Each Side)

Flutter Kicks Video

Complete all Round of Side Plank Before Moving to Flutter Kicks

WTW

Where: Tucker HS Track

When: Wednesday @ 5 am

Warm-up 1 mile

8-10 400 meter repeats with either a 90″ rest or a 400 active recovery (runner’s choice)

Cool down 1 mile