CrossFit Tucker – CrossFit

WOD Brief and Warmup

WARMUP (0:00 – 10:00)

30 Seconds

Easy Row

Active Spidermans

Front Rack Stretch

Moderate Row

Inchworms to Push-ups

Chest Stretch

Faster Row

Slow Air Squats

Wrist Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

PUSH-UPS

Movement Prep

15 Second Hold at Each (Resting Between):

Top Position

Halfway Down

Chest Touching Floor

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5 Push-ups

Movement Substitutions

Reduce Reps

Push-ups to Box or Bench

POWER CLEANS

Movement Prep

5 Hang Muscle Cleans

5 Muscle Cleans

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5 Power Cleans

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Build to Workout Weights

Metcon

Blockbuster (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats