CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 SecondsEach Side)

Glute Bridge Walkouts

Plank Hold Single Leg Extensions (30 Seconds Each Side)

Air Squats

40 Seconds Each

Hollow Hold

Arch Hold

30 Seconds Each

Hollow Hold on Pull-up Bar

Arch Hold on Pull-up Bar

20 Seconds Each

Scap Pull-ups Video

Strict Toes to Bar

Mobility

Pigeon Pose + Lat Reach: 1 Minute Each Side

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist

FRONT SQUATS

Movement Prep

5 Tempo Front Squats (3 Seconds Down, 3 Seconds Up)

5 Front Squats

Build to Workout Weights “

Metcon

Fast Five (3 Rounds for reps)

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

9 Front Squats (185/135)
DESCRIPTION & STIMULUS

GENERAL

5 minutes on and 5 minutes off in these fast paced intervals

The bike calories and toes to bar will remain the same throughout, while the front squat reps will decrease

As the reps decrease, the load will increase

Since these are 5 minute AMRAPs, you’ll move back to the bike if you finish the front squats

The goal is to choose rep schemes, weights, and variations that allows for at least 1 round to be completed within the 5 minutes

Your score is the lowest rounds and reps total of the three intervals

FRONT SQUATS

The barbell comes from the floor for the front squats

You can squat clean the first rep of each set if you’d like

Choose your weights based off the following recommendations:

1st Bar: Light-Moderate Weight You Can Complete For 30+ Reps When Fresh

2nd Bar: Moderate Weight You Can Complete For 21+ Reps When Fresh

3rd Bar: Moderately Heavy Weight You Can Complete For 15+ Reps When Fresh

TOES TO BAR

Choose a variation that you could complete 21+ reps unbroken when fresh

You can reduce reps or choose a variation from further down the page

ASSAULT BIKE

If unable to Assault Bike, complete one of the following:

Equal Calorie Bike Erg, Echo Bike, or Row

30/21 Calorie Schwinn Bike

At Home WOD – With Equipment

Warm-up

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon

Kansas City (5 Rounds for reps)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3 Minutes:

6 Burpees

8 Alternating Single Arm Squat Cleans

10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep
STIMULUS

3 Minutes on 1 Minute off in these fast paced intervals

Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops

The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes

Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top

The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep

We will alternate hands after every rep

For each lateral Db hop, over and back will count as 1 rep

Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and SugarWOD will add them together for a sum total

At Home WOD – With Equipment

Warm-up

30 Second Hollow Hold

200 Meter Jog or 10x10m Shuttle Runs

10 PVC Pass Throughs

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon

“Kansas City” (No Equipment Version) (5 Rounds for reps)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Odd-Object Squat Cleans

10 Lateral Over-And-Back Odd-Object Hops
STIMULUS

3 Minutes on 1 Minute off in these fast paced intervals

Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops

The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes

Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top

For each lateral odd-object hop, over and back will count as 1 rep

Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and SugarWOD will add them together for a sum total