CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Easy Row

Side Lunges

Moderate Row

Cossack Squats

Faster Row

Slow Air Squats

20 Seconds Each

Easy Single Unders

Quick Single Unders

Higher Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Squat Hold: 1 Minute

Metcon Prep

DOUBLE UNDERS & RUN

Movement Prep

30 Seconds of Single Unders

100 Meter Run

30 Seconds of Double Under Attempts

Rope Movement Substitutions

Reduce Reps

150 Single Unders

3 Minutes of Practice / Attempts

BACK SQUATS

Movement Prep

1 Minute of Slow Wall Squats

5 Pausing Back Squats

5 Back Squats

Weightlifting

Back Squat (5-5-5)

Athletes will have 15 minutes to build to a heavy 3 sets of 5

Take 3-5 warmup sets before beginning the first heavy working set

Metcon

Dirty Water (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
Looking for this to take around 10-12 minutes

DOUBLE UNDERS

Choose a rope number or variation that you can complete in under 3 minutes