CrossFit Tucker – CrossFit
WOD Brief and Warmup
(0:00 – 12:00)
30 Seconds Each
Push-up to Down Dog
Air Squats
Arch Hold
Air Squats
Hollow Hold
Air Squats
Sit-ups
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon Prep
TOES TO BAR
Movement Prep
10 Second Arch Hold on Floor
10 Second Arch Hold on Bar
10 Kip Swings
3 Knees to Chest
3 Toes to Bar
Movement Subs
Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist
THRUSTERS
Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
Build to All 3 Workout Weights with Teammates
SUBS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist
Metcon
Tic Tac Toe (Time)
Teams of 3
For Time (30 Minute Time Cap):
3 Rounds:
400 M Run Together
45 Toes to Bar
45 Thrusters (95/65)
45 Thrustrers (115/85)
45 Thrusters (135/95)
3 Rounds:
400 M Run Together
45 Lateral Barbell Burpees
DESCRIPTION & STIMULUS
GENERAL
In this teams of 3 workout, 1 athlete works at a time while the other 2 rest
Teams can split up the work however they see is best
In terms of flow:
You’ll start by completing all three rounds of bike and toes to bar
You’ll then move on to the three sets of 45 thrusters
To finish it out, you’ll complete all three rounds of the run and burpees
There is a 30 minute time cap on this workout
If you hit the time cap, put 30:00 as your score and record total reps completed in the notes section
THRUSTERS
Use one barbell and change the weight for the thrusters after completing each set of 45 reps
It is ok to have multiple barbells if teammates are using different weights
When choosing weights, consider the following recommendations:
1st Bar: You could complete 25+ reps unbroken when fresh
2nd Bar: You could complete 15+ reps unbroken when fresh
3rd Bar: You could complete 10+ reps unbroken when fresh
TOES TO BAR
Let’s choose a variation for toes to bar that you could complete for 15+ reps unbroken if you needed to (see further down page for subs)
Just like the barbell weights, it is ok if you and your teammates are using different variations
At Home WOD
Warm-up
2-3 Sets
200m Run
15 Glute Bridges. – https://www.youtube.com/watch?v=M7PynZBxSR0&feature=youtu.be
15 Knuckle Drags. – https://www.youtube.com/watch?v=fCbgYvE8NYs&feature=youtu.be
Metcon
Tic Tac Go (AMRAP – Rounds and Reps)
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Stimulus
Working through a longer 25 minute workout today
After each run we’ll add 10 reps to our Air Squats
Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round
For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For Example *
If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10
At Home WOD – With Equipment
Warm-up
2-3 Sets
20 Single Jumps
15 Glute Bridges. – https://www.youtube.com/watch?v=M7PynZBxSR0&feature=youtu.be
15 Knuckle Drag. – https://www.youtube.com/watch?v=fCbgYvE8NYs&feature=youtu.be
Metcon
Tic Tac Go (No Running Version) (Time)
For Time:
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders
Working through a longer workout today we expect this to take between 25-35 Minutes
Let’s think about breaking up the double unders from the beginning into manageable sets
* Break-up Options*
* 25-25
* 30-20
* 20-20-10
* 10-10-10-10-10
Try and find a pace on the air squats that will allow you to keep moving
Your score today will be time of completion
After Party
Midline
3 Giant Sets:
:30 Second Ring Body Saw
:30 Second Ring Mountain Climbers
Rest 1 Minute Between Sets
https://youtu.be/v1Xbkxb12vE
https://youtu.be/ZWy_dt9eZRk