CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

3 Sets

30 Seconds

Push-up to Down Dog

Hollow Hold

Air Squats

2 Sets

30 Seconds

Scap Pull-ups

Dumbbell Single Arm Strict Press (30 Seconds Each Side)

Dumbbell Goblet Squats

Performed with 1 Light Dumbbell

1 Set

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Metcon Prep

STRICT PULL-UPS

Movement Prep

10 Scap Pull-ups

10 Second Hollow Hold on Bar

1-3 Strict Pull-ups

Movement Subs

Reduce Reps

Banded Strict Pull-ups

Ring Rows

DUMBBELL STRICT PRESS

Movement Prep

With Lighter Dumbbells:

5 Strict Presses (Facing the Wall)

5 Strict Presses (Facing Away From the Wall

5 Strict Press (Away From Wall)

With Workout Weight:

5 Strict Presses

BACK SQUATS

Movement Prep

5 Empty Bar Back Squats with Bracing

Metcon

Paypal (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

30 Strict Pull-ups

40 Strict Dumbbell Presses (35’s/25’s)

50 Back Squats*

Round 1: 155/105

Round 2: 185/135

Round 3: 205/145

Round 4: 225/155

Round 5: 245/165 (Max Reps)
DESCRIPTION & STIMULUS

One athlete works at a time in this team of 3 workout

Teammates can split up reps however they see fit

Complete all reps at one movement before progressing to the next

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

STRICT PULL-UPS

Let’s choose a variation that allows for at least sets of 3-5 during the workout

It is ok for athletes on the same team to complete different variations of this movement

DUMBBELL STRICT PRESS

Let’s choose dumbbell weights that allows for at least 5-7 reps at a time during the workout

Use one set of dumbbells unless teammates are using different weights

BACK SQUATS

The back squats remain at the same reps, but increase weight on every round

Use one barbell and change the weights as you go

It is ok to have multiple barbells if teammates are using different weights

If teams get to the final bar, they’ll complete as many reps as possible until the 20 minutes is up

Choose weights based off the following recommendations:

Round 1: A weight you can cycle for 10+ reps within the workout

Round 2: A weight you can cycle for 8+ reps within the workout

Round 3: A weight you can cycle for 6+ reps within the workout

Round 4: A weight you can cycle for 4+ reps within the workout

Round 5: A weight you can cycle for 2+ reps within the workout