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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Single Unders

Cossack Squats

Moderate Row

Single Unders

Pausing Air Squats (3 Seconds in Bottom)

Faster Row

Single Unders

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep


Movement Prep

Establish Starting Position

20 Seconds of Single Unders

40 Seconds of Double Under Practice

Movement Subs

Reduce Reps

40 Seconds of Practice

60 Single Unders


Movement Prep

5 Pausing Front Squats (3 Seconds in Bottom)

5 Front Squats


1 Pausing Front Squat + 1 Front Squat


Pausing Front Squat Complex (2-2-2-2-2-2)

Build to a Heavy Complex:

1 Pausing Front Squat

1 Front Squat
Athletes will have 12 minutes to build to their heavy pausing front squat complex

People sharing a rack can count out the 3 second pause in the bottom if they’d like for the first rep


Four Loko (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/115)

Two movements in our front squat complex, which comes from the rack

We’ll pause for 3 seconds in the bottom of the first rep

There is no pause on the second rep

Build to something heavy for the day with solid mechanics


Working through 5 rounds of this interval workout

You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins

Rounds begin on the 0-4-8-12-16

Your score is the slowest score of the 5 rounds

We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement


Choose a double under variation that you can complete in around 30-40 seconds each round


The barbell comes from the floor for the front squats in the metcon, so it should also be a weight you can clean

Choose a moderately heavy and challenging front squat weight, but something you’ll complete unbroken every round

It is ok to squat clean the first rep

After Party

Push Press Complex

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

Pause 2 Seconds in Dip


Where: Tucker HS Track

When: Wednesday @ 5 am

Warm-up: 1 mile

8-10 400 meter repeats with 90″ recovery

Cool-down: 1 mile