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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

40 Seconds

Easy Row

Glute Bridges

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Row

Single Leg Glute Bridges (20 Seconds Each Side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Row

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD Brief and Warmup

(0:00 – 10:00)

2 Rounds

30 Seconds:

Shuttle Runs (Increase Pace 2nd Round)

Active Samson

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Active Spidermans

2 Rounds

30 Seconds:


Inchworm to Push-up Click Here


Dumbbell Squat Hold: 45 Seconds

Child’s Pose on Dumbbell: 45 Seconds


Metcon Prep


Movement Prep

Each Side With Lighter Dumbbell:

5 Hang Power Cleans

5 Push Jerks

5 Hang Clean and Jerks


Movement Prep

With Lighter Dumbbell:

5 Pausing Dumbbell Squats (3 Seconds in Bottom)

5 Dumbbell Squats


Movement Prep

Establish Elbow Position

5 Pausing Back Squats (3 Seconds in Bottom)

5 Back Squats

Tri Sprint Intervals (AMRAP – Reps)

5 Rounds:


30/20 Calorie Row

20 Burpees

AMRAP 10 Meter Shuttles

Rest 4 Minutes Between Rounds

With a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals

In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs

Record total shuttle runs for each of the 5 rounds, with your final score being the lowest number across all the rounds


For the shuttle runs, sets cones 10 meters apart

Every time one foot or part of the body touches beyond the cone, count 1 rep

We want at least 30 seconds at the shuttle run station, so adjust the machine calories as needed or cap the row at 3:30


Back Squat (3-3-3-3-3-3)

Athletes will group up on racks and have a short 12 minutes to build to a heavy set of 3


Dumbledore (Time)

For Time:

60/45 Calorie Row

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

30 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

60/45 Calorie Row

Starting the week off with some heavy squats followed by a metcon that is designed to take around 12-18 minutes to complete


We’re ideally using the same dumbbell weight for both movements, choosing the load based on the hang clean and jerks

This should be a weight you allows you to complete the 30 hang clean and jerks in no more than 3 sets

For the hang clean and jerks, we’ll alternate arms every 5 reps and recommend swinging the bell between the legs

The single dumbbell squats are completed goblet style, holding the top bell near the center of the body with both hands

After Party

Overhead Squat Complex

3 Sets:

1 Pausing Overhead Squat (3 Seconds in Bottom)

2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat

Set 2: 66% of 1RM Overhead Squat

Set 3: 70% of 1RM Overhead Squat