CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Minute

Easy Row

Active Samson

Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)

40 Seconds

Moderate Row

Active Spidermans

Single Kettlebell Farmers Carry (20 Seconds Each Side)

30 Seconds

Faster Row

Inchworm to Push-up

Single Kettlebell Deadlift (Between Legs)

Mobility

Kettlebell Assisted Straddle Stretch: 1 Minute

Wrist Stretch: 1 Minute

Metcon Prep

KETTLEBELL SWINGS

Movement Prep

With Light Weight:

12 Kettlebell Deadlifts

9 Russian Kettlebell Swings

6 Full Kettlebell Swings

SINGLE ARM FARMERS CARRY

Movement Prep

With Lighter Weight:

100ft. Farmers Carry Each Side

Metcon

Farmers Only (Time)

5 Rounds:

10 Kettlebell Swings (70/50)

200′ Single Arm Farmers Carry (70/50)

20/15 Calorie Row
DESCRIPTION & STIMULUS

GENERAL

In this Grunt Work style Thursday workout, athletes will use one heavier kettlebell

We expect the 5 rounds to take around 15-20 minutes to complete

KETTLEBELL SWINGS

These kettlebell swings are full swings, finishing with the bell all the way overhead

Let’s go with a weight that is one jump above what athletes typically use in workouts

This should be a heavier weight, but one that can be completed in 1-2 sets

SINGLE ARM FARMERS CARRY

Athletes will carry the kettlebell in one hand for 200 feet total

Switch hands at the 100′ mark

This is ideally the same weight being used for the swings, but if athletes are going lighter on the swings, try to load up the carry

This should be a weight that can be completed with 1 break at the 100′ mark

At Home Metcon (With Equipment)

Warm-up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

30 Second Arch Hold

5 Single Leg Glute Bridge (Each Side)

Farm (With Equipment) (AMRAP – Rounds and Reps)

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell Swings
Stimulus

Looking to get as many rounds and reps as possible in this 15 minute workout

Pick a rep scheme for pull-ups that allows you to maintain a steady pace for the whole 15 minutes

Example Pull-Up rep schemes

* 5-4 *

* 4-3-2 *

* 3- 3-3 *

* 3-2-2-2 *

* Singles *

On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom

As we move through push-ups our body should go from the top to the bottom in a straight line through the movement

If unable to complete 15 Hand release push-ups you can substitute knee push-ups

Always preferring planned breaks over forced breaks keep this in mind when heading into this workout

At Home Metcon (No Equipment)

Movement Videos

Bent Over Backpack Rows. – https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

How to Pack Your Backpack Efficiently for Movement – https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Warm-up

2-3 Sets

5 Inchworms. – https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be

30 Second Hollow. – https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be

30 Second Arch Hold. – https://www.youtube.com/watch?v=uHWynZ3tmvU&feature=youtu.be

5 Single Leg Glute Bridge (Each Side) – https://www.youtube.com/watch?v=TQt2I73oL6Y

Farm Land (No Equipment) (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges
Stimulus

Looking to get as many rounds and reps as possible in this 15 minute workout

On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom

As we move through push-ups our body should go from the top to the bottom in a straight line through the movement

If unable to complete 15 Hand release push-ups you can substitute knee push-ups

Always preferring planned breaks over forced breaks keep this in mind when heading into this workout