CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Active Samson

Squats to Medicine Ball

Kettlebell Romanian Deadlifts

Moderate Row

Active Spidermans

Medicine Ball Reverse Lunges

Kettlebell Deadlifts

Faster Row

Push-up to Down Dog

Medicine Ball Squats

Russian Kettlebell Swings

Rotate Through 4 Stations:

Row

Stretch

Medicine Ball (Workout Weight)

Kettlebell (Light Weight)

Mobility

Child’s Pose on Ball: 30 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 30 Seconds

Metcon Prep

WALLBALLS

Movement Prep

10 Second Bottom Positon Hold

5 Pausing Front Squats (3 Seconds in Bottom)

5 Thrusters

5 Wallballs

KETTLEBELL SWINGS

Movement Prep

With Lighter Kettlebell:

10 Second Overhead Hold

5 Russian Swings

10 Kettlebell Swings

With Workout Weight:

5 Kettlebell Swings

Metcon

Stranger Things (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Row

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Row



Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds
DESCRIPTION & STIMULUS

One athlete works at a time in this teams of 2 workout

We’ll complete full rounds before switching off

Each athlete will complete every round before climbing in reps

For Example:

Athlete 1: 3-3-3

Athlete 2: 3-3-3

Athlete 1: 6-6-6

Athlete 2: 6-6-6



The final score for the day is total rounds and reps completed

Every time one athlete finishes their round, score 1 round

For Example: If the team makes it through the round of 15’s, their score is 10 rounds

WALLBALLS & KETTLEBELL SWINGS

Choose weights on both movements that allows for 25+ unbroken reps when fresh

It’s ok for teammates to use different weights

After Party

Front Squat Complex

On the 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat

https://youtu.be/gTPCXzVtsXw