CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

In Teams of 2:

8 Minutes For Quality:

30 Medicine Ball Slams

30 Medicine Ball Squat Passes

30 Medicine Ball Chest Passes

30 Medicine Ball Lateral Passes (30 Right / 30 Left)

Complete the warmup with your workout weight medicine ball. The 30 reps are to be completed as a team – so 15 each person. After you finish each movement, complete a 100 meter medicine ball run before starting the next. This isn’t supposed to be fast, rather move for the 8 minutes at a steady pace.

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Child’s Pose on Medicine Ball:

1 Minute

Pigeon Pose:

1 Minute Each Side

Medicine Ball Squat Hold:

1 Minute

Metcon Prep

WALLBALL

Movement Prep

Establish Hand Position

5 Front Squats

5 Push Press

5 Wallballs

HANG POWER SNATCH

Movement Prep

Establish Hand Position

7 Hang Snatch Pulls

7 High Hang Power Snatches (Pockets)

7 Hang Power Snatches (1 Inch Above Knee)

Build to Workout Weight

Metcon

Thumb War (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Row Calories

1 Minute Rest
GENERAL

In “Thumb War” you’ll work for 3 minutes straight before resting for 1 minute

In order to get the most out of this workout, we want to choose weights that enable athletes to move for the majority of the 3-minute work window

Whenever there is rest built in, we want to minimize the amount of rest happening during the work time

The score across the 5 rounds is total accumulated reps