CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

Air Squats

30 Seconds

Front Plank

Alternating Bird Dogs

Shoulder Taps Video

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

DEADLIFTS & BACK SQUATS

Movement Prep

Actively Screwing Feet into the Floor:

30 Seconds Slow Deadlifts

30 Seconds Slow Back Squats

BENCH PRESS

Movement Prep

Establish Tight Set-up Position

5 Slow Bench Press

Build to Workout Weight with Teammates. Start with Deadlift, Then Bench Press, Then Back Squat.

Metcon

Caesar’s Palace (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)
DESCRIPTION & STIMULUS

GENERAL

Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between

Athletes will split reps up how they see fit, with one person working at a time

The work is set at 50 reps on the first two barbells

The scored portions are total reps completed at the final barbell

Enter your total reps at the final back squat, bench press, and deadlift bars separately

Use one bar and change weights, but it is ok to have multiple if teammates are using different weights

Athletes should be able to complete the following reps at each barbell within the workout:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps

After Party

Midline

Not For Time:

50 GHD Sit-ups

50 Rower Pike-ups

50 V-ups

At Home Metcon (With Equipment)

Warm-up

8 Minutes For Quality:

20 Single Unders

15 Shoulder Taps Video

10 Pass Throughs Video *

5 Inchworm to Push-ups Video

*Use broomstick, towel, or band

Metcon

Palace (AMRAP – Rounds and Reps)

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round
Stimulus

Scoring – Enter your last completed round, plus reps

* Example – If you completed the round of 12 power snatches + 20 DU, and completed 6 more power snatches by the time cap, your score is 12 + 6

DB Power Snatches will be alternating each rep

Choose a DB weight that when fresh you’d be able to complete 20+ reps unbroken

Shoot for unbroken sets on the double unders

Consistency will beat speed out of the gates

At Home Metcon (No Equipment)

Warm-up

Warm-Up

8 Minutes For Quality:

20 Jumping Jacks

15 Shoulder Taps Video

10 Pass Throughs Video *

5 Inchworm to Push-ups Video

*Use broomstick, towel, or band

Metcon

Copy and Paste the links in your browser:

How to Create an Odd-Object – (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)

Movement Videos

Odd-Object Reverse Lunges. (https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be)

Odd-Object Ground to Overhead (https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be)

Palace (No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

Continue to add (2) power snatches per round
Stimulus

Scoring – Enter your last completed round, plus reps

* Example – If you completed the round of 12 reverse lunges + 20 Lateral Hops, and completed 6 more reverse lunges by the time cap, your score is 12 + 6

Looking to see how far we can get in each of these 6 Minute AMRAPS

Let’s choose an object that allows for both of our arms to be working together for the ground to overhead

Object must start on the ground and finish overhead with both arms locked out for each rep

Shoot for unbroken sets on the double taps

A goal here is to be able to keep moving through the entire 6 minutes, with that in mind find a steady pace from the beginning