CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Line Drills

High Knee Karaoke

Over the Hurdles

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

50 Meters Fast Feet

Run 50 Meters (Easy)

Run 50 Meters (Moderate)

Run 50 Meters (Faster)

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Metcon Prep

PULL-UPS

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

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10 Second Hollow / Arch Hold

10 Kip Swings

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3 Hip Pops

3 Pull-ups

Movement Prep

Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Strict Pull-ups

Ring Rows

DUMBBELL HANG CLEAN AND JERKS

Movement Prep

With Lighter Weight:

5 Dumbbell Russian Swings Each Side

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5 Strict Press

5 Dips

5 Push Jerks

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5 Hang Clean and Jerks (Each Side)

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With Workout Weight:

5 Hang Clean and Jerks (Each Side)

Metcon

Monkey Business (Time)

4 Rounds:

400 Meter Run

20 Dumbbell Hang Clean and Jerks (50/35)

15 Pull-ups
• One part mono-structural, weightlifting, and gymnastics in this balanced triplet workout

• Looking for distance, weights, and variations that enable athletes to complete this workout in the 16-24 minute range

DUMBBELL HANG CLEAN & JERKS

• Using a single dumbbell for the dumbbell hang clean and jerks

• Switch arms every 5 reps for a total of 10 each side

• Choose a weight you could complete with a max of 1 break per round

PULL-UPS

• Choose a pull-up variation you can complete within 3 sets per round

RUNNING

• If unable to run:

o 500 Meter Row