CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Low Box Step-ups

Sit-ups

Mountain Climbers

Lateral Box Step-ups (30 Seconds Each Leg)

Hollow Hold

Frog Hops

High Box Step-ups

Arch Hold

Slow Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

BURPEE BOX JUMP OVERS

Movement Prep

3 Burpee Box Jump Overs (Lower Box)

3 Burpee Box Jump Overs (Workout Height)

TOES TO BAR

Movement Prep

10 Scap Pull-ups Video

5 Kip Swings

3 Knees to Chet

3 Toes to Bar

Toes to Bar

Reduce Reps

Feet as High as Possible

Knees to Elbows / Chest / Waist

CLEAN AND JERKS

Movement Prep

20 Second Dip Position Hold

3 Hang Power Cleans

3 Push Jerks

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3 Power Cleans

3 Push Jerks

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3 Clean and Jerks

Metcon

Steel Toe (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (185/135)
DESCRIPTION & STIMULUS

In this team of 3 workout one athlete works at a time while the other two rest

Teams must complete all three rounds of row and toes to bar before moving on to the burpee box jump overs and clean and jerks

There is a 30 minute time cap to the workout

If you hit the time cap, put 30:00 as your score and not total completed reps in the notes section

BURPEE BOX JUMP OVERS

See Below For Movement Standards:

Face the box in the burpee

You can step or jump out of the burpee

Jump up and land on the box with two feet

There is no need to stand to full extension

TOES TO BAR

Choose a variation that allows for at least 5 reps at a time

It is ok for teammates to use different variations here

CLEAN AND JERKS

We have three different barbell weights in today’s workout

Use one barbell and change the weights as you go

Teammates can use different weights (you can have multiple bars in this case)

Choose weights that allow for at least the following reps during the workout:

**1st Bar: **5-7 Reps

2nd Bar: 3-5 Reps

3rd Bar: 1-3 Reps