CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

2-3 Rounds

30 Seconds Air Squats

30 Seconds Medicine Ball Deadlifts

30 Seconds Alternating Box Step-ups

30 Seconds Medicine Ball Strict Press

30 Seconds Row

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 1 Minute

Squat Hold: 1 Minute

Metcon Prep

ALL MOVEMENTS

Box Jump Movement Prep

20 Seconds Hops in Place

5 Box Jumps

Wallball Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

Row Movement Prep

20 Seconds Just Legs Rowing

20 Seconds Just Upper Body Rowing

20 Seconds Full Stroke

Sumo Deadlift High Pull Movement Prep

20 Seconds Sumo Deadlifts

5 Deadlift + Shrugs

5 Sumo Deadlift High Pulls (Slow)

5 Sumo Deadlift High Pulls (Fast)

Push Press Movement Prep

10 Second Dip Position Hold

5 Push Presses

Build to Workout Weights

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
DESCRIPTION & STIMULUS

GENERAL

You’ll work for 5 minutes straight before resting for 1 in this light weight, high rep workout

Keep a running total of your reps on each round and record them during your rest period

Your final score is total reps completed at the end of 3 rounds

WALLBALLS

Choose a weight here that allows you to complete at least 15 reps within the minute on all 3 rounds

BARBELL MOVEMENTS

Choose lighter barbell weights that you could complete for 25+ unbroken reps when fresh

We’re ideally using the same barbell weight for both movements

BOX JUMPS

These are regular box jumps, requiring full extension on top of the box

Both men and women will jump to a 20 inch box

After Party

Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 88%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 91%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 94%

Set 7 (On the 12:00): 12 Reps @ 68%

Percentages based on 1RM Front Squat

At Home Metcon (With Equipment)

Movement Videos

DB Goblet Thrusters – https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be

Warm-up

3 Sets

5 DB Strict Press- light weight (Each Side)

10 Lateral Stair Steps(Each Side)

15 AbMat Sit-ups

20 Air Squats

Metcon

Garage Fight (AMRAP – Reps)

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest
Stimulus

In today’s 17 minute workout we’ll work through 5 different movements and a resting station

The goal is to keep consistent rep counts throughout the duration of the workout

We have a couple of options when it comes to pacing this workout

* Choose a pace that will allow good movement quality for each 1 Minute station

-OR-

* Choose a rep count that you can sustain through this 17 minute workout

Let’s try to move through the entire minute at each station

We’ll keep 3 separate scores for each round, SugarWOD will add them up for a sum total for the leaderboard

At Home Metcon (No Equipment)

Movement Videos

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

Odd-Object Thursters. – https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

Warm-up

3 Sets

5 DB Strict Press- light weight (Each Side)

10 Lateral Stair Steps(Each Side)

15 AbMat Sit-ups

20 Air Squats

Metcon

Garage Fight (No Equipment Version) (AMRAP – Reps)

3 Rounds of 1:00 Minute at Each:

Odd-Object Thrusters

Odd-Object Cleans

Hops over Odd-Object

Odd-Object Reverse Lunges

Burpees

Rest
Stimulus

In today’s 17 minute workout we’ll work through 5 different movements and a resting station

The goal is to keep consistent rep counts throughout the duration of the workout

We have a couple of options when it comes to pacing this workout

* Choose a pace that will allow good movement quality for each 1 Minute station

-OR-

* Choose a rep count that you can sustain through this 17 minute workout

Let’s try to move through the entire minute at each station

We’ll keep 3 separate scores for each round, SugarWOD will add them up for a sum total for the leaderboard