CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

45 Seconds

Easy Shuttle Runs

Slow Air Squats

Moderate Shuttle Runs

Push-up to Down Dog

Faster Shuttle Runs

1 Inchworm to Push-up + 3 Jumping Air Squats

*Do this with barbells not on the floor so there is space for the shuttle runs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

(10:00 – 12:00)

Front Rack Stretch: 60 Seconds

Wrist Stretch: 60 Seconds

Metcon Prep

CHEST TO BAR PULL-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings (Hard Kick)

5 Kip Swings (Kick-Pop)

3 Pull-ups (Kick-Pop-Pull)

3 Chest to Bar Pull-ups (Adding Elbows Back)

Movement Substitutions

Reduce Reps

Chin Over Bar Pull-ups

Strict Pull-ups (15 Reps)

Ring Rows

Banded Pull-ups

Jumping Pull-ups

THRUSTERS

Movement prep

5 Front Squats

5 Push Press

5 Thrusters

PRACTICE ROUND (35:00 – 40:00)

1 Round

5 Thrusters (95/65)

100 Meter Run

5 Chest to Bar Pull-ups

Strength

Thruster (1×3)

Build to a heavy 3.

From the rack.

Metcon

Chest Hair (Time)

For Time:

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)
500 Meter Row in place of run