CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Easy Row

Down Dog

Moderate Row

Up Dog Click

Faster Row

Active Divebombers

Hollow Hold

Arch Hold

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: 1 Minute

Front Rack Stretch: 1 Minute

Metcon Prep

KETTLEBELL SWINGS & PUSH PRESSES

Movement Prep

With a Light Kettlebell & Empty Barbell:

10 Russian Kettlebell Swings

5 Kettlebell Swings

5 Barbell Strict Press

5 Barbell Push Press

TOES TO BAR

Movement Prep

30 Second PVC Superman Hold

10 Kip Swings

5 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees to Chest

Metcon

30 Rock (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Row

30 Toes to Bar
GENERAL

Going light and long in this chipper style workout

Looking to choose weights and variations that allow you to complete 2+ rounds

KETTLEBELL SWINGS & PUSH PRESSES

These should be relatively light weights that athletes could complete unbroken when fresh

Within the workout, athletes should be able to complete each of these within 3 sets

TOES TO BAR

Choose a variation that you can complete sets of 5 or 6 with at the minimum during the workout