CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Row Warmup

40 Seconds @ 22 Strokes Per Minute

40 Seconds @ 24 Strokes Per Minute

40 Seconds @ 26 Strokes Per Minute

30 Seconds Each

Push-up Plank Hold (Top)

Active Spidermans

Alternating Shoulder Taps

Active Twisted Cross

Inchworm to Push-up

Hollow Hold

Push-up Plank Hold (Bottom)

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

Mobility

Pigeon Pose: 1 Minute Each Side

Metcon Prep

SQUATS

Movement Prep

5 Pausing Air Squats

10 Air Squats

5 Back Squats

PUSH-UPS

Movement Prep

15 Second Push-up Plank Hold (Top)

3 Push-ups

15 Second Push-up Plank Hold (Bottom)

6 Push-ups

Movement Subs

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

Weightlifting

Back Squat (5-5-5-5-5)

Athletes will have 15 minutes to build to a heavy set of 5 out of the racks

This time is a great opportunity to chat with athletes about potential push-up substitutions during their rest period between sets

Metcon

Simple Plan (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row
DESCRIPTION & STIMULUS

GENERAL

Athletes will build to a Heavy Set of 5 Back Squats in today’s strength piece

Bodyweight movements are the highlight of this simple triplet conditioning workout

The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement

We expect times these three rounds to take around 9-15 minutes to complete

PUSH-UPS

Choose a push-up variation that allows you to complete at least sets of 5 within the workout

The 35 reps shouldn’t take more than 1:30 to complete

Adjust the reps or variation as needed

At Home Metcon (No Equipment)

Warm-up

For Quality:

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

Movement Videos

Odd-Object to Shoulder. – https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

Metcon

Cairo (No Equipment) (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement
Stimulus

Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 2 reps to each movement

Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to

Your score here will be total rounds + reps * For Example *

If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

We want planned breaks here, and not to get forced into long breaks

At Home Metcon (With Equipment)

Warm-up

For Quality:

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

Movement Videos

Single Arm Dumbbell Squat Cleans – https://www.youtube.com/watch?v=c-_Gw_BC-RI&feature=youtu.be

Metcon

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

Ascending Ladder for 15:00:

3 Strict Pull-Ups

3 Single Arm Dumbbell Squat Cleans

3 Dumbbell Facing Burpees

6 Strict Pull-Ups

6 Single Arm Dumbbell Squat Cleans

6 Dumbbell Facing Burpees

*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.
Stimulus

Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 3 reps to each movement

Athlete’s choice on when to alternate hands on the single arm cleans.

Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns

We want planned breaks here, and not to get forced into long breaks