CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds Each

Easy Single Unders

Down Dog

Quick Single Unders

Active Samson

High Single Unders

Push-up to Down Dog

Double Under Practice

Inchworms

20 Seconds Each

Performed with Light Medicine Ball:

Deadlifts

Foot Taps to Ball

Ground to Overhead

Squats to Balls

Slams

Squats with Medicine Ball

Russian Twists

Sit-ups

Mobility

Kettlebell Ankle Stretch: 30 Seconds Each Side

Child’s Pose on Ball: 30 Seconds

Squat Hold: 30 Seconds

Metcon Prep

DOUBLE UNDERS

Movement Prep

20 Seconds Hops in Place (No Rope)

20 Seconds High Single Unders

20 Seconds Double Under Practice

Movement Subs

Reduce Reps

2x Single Unders

Practice Times:

50-40-30: 1 Minute of Practice

20-10: 30 Seconds of Practice

ABMAT SIT-UPS

Movement Prep

Establish Bottom Position

10 AbMat Sit-ups

WALLBALLS

Movement Prep

Establish Hand Position

5 Front Squats

5 Push Press

5 Wallballs

KETTLEBELL SWINGS

Movement Prep

With Lighter Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

Build to Workout Weight

Metcon

Layup (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)
DESCRIPTION & STIMULUS

GENERAL

We’ll transition from a descending rep scheme workout right into an ascending rep scheme workout

The first part may look familiar, as it is the benchmark workout “”Annie””

This all bodyweight couplet opens up for the all weightlifting couplet that follows

There is no rest between the two workouts, as you’ll move directly into the swings and wallballs

Your score is the total time it takes to complete both parts

We expect this workout to take around 15-20 minutes to complete

DOUBLE UNDERS

Choose a rep scheme or variation that allows you to complete the opening set in 1 minute or less

See further down the page for subs

KETTLEBELL SWINGS & WALLBALLS

Choose weights for both movements that allow you to complete 30+ reps unbroken when fresh

At Home WOD – With Equipment

Warm-up

5 Rounds:

5 Russian Baby Makers – https://www.youtube.com/watch?v=HWHZp47EzgE&feature=youtu.be

100 M run or 25 Jumping Jacks

15 Scapular Push-ups

Metcon

Cookie Monster (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders
STIMULUS

Looking to complete 5+ rounds in this 15 minute AMRAP

Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to complete the double unders unbroken

At Home WOD

Warm-up

5 Rounds:

5 Russian Baby Makers – https://www.youtube.com/watch?v=HWHZp47EzgE&feature=youtu.be

100 M Run or 25 Jumping Jacks

15 Scapular Push-ups

Metcon

Cookie Monster (No Equipment) (AMRAP – Rounds and Reps)

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”
STIMULUS

Looking to complete 5+ rounds in this 15 minute AMRAP

Set up the “Odd-Object” add a moderare-heavy weight that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to find a rhythym on the lateral hops and complete the lateral hops unbroken

After Party

Pausing Back Squat

On the Minute x 10:

1 Pausing Back Squat*

Pause For One Second:

1. At Parallel on Way Down

2. Bottom of Squat

3. At Parallel on Way Up