CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds Each

To Low Box:

Alternating Box Facing Step-ups

Down Dog

Lateral Box Step-ups (30 Seconds Each Leg)

To Higher Box:

Alternating Box Facing Step-ups

Ankle Rocks on Box

Lateral Box Step-ups (30 Seconds Each Leg)

30 Seconds

Active Spidermans

Inchworms

Up Dog Video

Mountain Climbers

Frog Hops

Slow Burpees

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 Kettlebell: 30 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Si

Metcon Prep

BOX JUMPS

Movement Prep

3 Low Box Jumps

3 Workout Height Box Jumps

CHEST TO BAR PULL-UPS

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Subs

Reduce Reps

Chin Over Bar Pull-ups

Banded Chest to Bar Pull-ups or Pull-up

Jumping Chest to Bar Pull-ups or Pull-ups

Ring Rows

KETTLEBELL SWINGS

Movement Prep

With Lighter Kettlebell:

5 Russian Kettlebell Swings

5 Kettlebell Swings

FRONT SQUATS

Movement Prep

3 Pausing Front Squats

3 Front Squats

TOES TO BAR

Movement Prep

3 Knees to Chest

3 Toes to Bar

Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist

PUSH PRESS

Movement Prep

5 Push Press

DEADLIFTS

Movement Prep

20 Seconds Deadlifts

WALLBALLS

Movement Prep

5 Wallballs

BURPEES

Movement Prep

3 Burpees

DOUBLE UNDERS

Movement Prep

20 Seconds Double Under Practice

Movement Subs

Reduce Reps

200 Single Unders

2:30 of Practice

Metcon

Dirty 30 (Time)

30 Box Jumps 24/20

30 Chest to Bar Pull-ups

30 Kettlebell Swings 53/35

30 Front Squats (115/75

30 Toes to Bar

30 Push Press 115/75

30 Deadlifts 115/75

30 Wall Balls 20/14

30 Burpees

30 Double Unders
DESCRIPTION & STIMULUS

GENERAL

“Dirty 30” is a long grind of a workout that includes a little bit of everything

We expect the 300 total reps to take between 20-30 minutes to complete

BOX JUMPS

Stand to full extension on top of the box

CHEST TO BAR PULL-UPS & TOES TO BAR

Choose variations that allow you to complete 15+ reps unbroken when fresh

See “subs” for modification options

WEIGHTED MOVEMENTS

Let’s choose our barbell weight based off the push press

This should be a weight that you could complete 25+ reps unbroken when fresh

Use a weight for the wallball and kettlebell that you could complete 30+ reps unbroken when fresh

BURPEES

These are standard burpees, requiring full extension at the top of each rep

DOUBLE UNDERS

Choose a rep number or variation that enable you to complete the final movement in 1 minute or less

See “subs” for modification options

At Home WOD – With Equipment

Warm-up

2-3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squats

Movement Videos

Single Arm Hang Dumbbell Snatches – https://www.youtube.com/watch?v=MJ_liJhjQoI&feature=youtu.be

Single Arm Dumbbell Power Cleans. – https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be

Single Arm Dumbbell Thrusters – https://www.youtube.com/watch?v=OKx4q6b7Zhc&feature=youtu.be

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

Metcon

Three-Peat (3 Rounds for time)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35

On all dumbbell movements, alternate hands every 5 repetitions.
Stimulus

Coupling running with a few of our dumbbell weightlifting movements

We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee

SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground

Score will be 3 separate times, SugarWOD will add them together for total time of completion

At Home WOD

Warm-up

2-3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squats

Movement Videos

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

Odd-Object Step-Ups. – https://www.youtube.com/watch?v=5sInLjAAPh4&feature=youtu.be

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

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

Metcon

Three-Peat (No Equipment) (3 Rounds for time)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters
Stimulus

Coupling running with a few of our odd-object movements

We’ll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time

Score will be 3 separate times, SugarWOD will add them together for total time of completion