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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Box Air Squats (Similar to a Wall Squat)

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Active Spidermans

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

Performed with Light Kettlebell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch on Box: 30 Seconds Each Direction

Kettlebell Ankle Stretch: 30 Seconds Each Side

Metcon Prep

WALLBALLS & THRUSTERS

Movement Prep

5 Medicine Ball Front Squats

5 Thrusters

5 Wallballs

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5 Barbell Front Squats

5 Barbell Push Press

5 Thrusters

KETTLEBELL SWINGS & BOX JUMPS

Movement Prep

With Lighter Kettlebell & Lower Box:

5 Russian Kettlebell Swings

10 Full Kettlebell Swings

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5 Box Jumps (Step Down)

PULL-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

15 Second Belly Up Arch Hold

5 Kip Swings

3 Pull-ups

Movement Subs

Let’s keep the reps the same today to preserve the simplicity of the rep scheme

Adjust variation as needed to one of the following:

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Metcon

Opening Day (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)
GENERAL

With 225 reps total, “Opening Day” is a higher volume and higher interference conditioning piece

You’ll work through 21 reps at all 5 movements before moving on to the round of 15 (and so on…)

WEIGHTED MOVEMENTS

Choose weights for the kettlebell swings, wallballs, and thrusters that you could complete 25+ reps unbroken when fresh

Within the workout, these are ideally completed in around 3 sets

PULL-UPS

Choose a pull-up variation that you could complete 21+ reps unbroken when fresh

For athletes modifying the workout, we recommend keeping the reps the same to avoid any mid-workout confusion

Choose from one of the subs listed if needed

BOX JUMPS

Since these are regular box jumps, stand to full extension at the top of each repetition

After Party

Push Press

10RM

WTW

Where: Tucker HS Track

Warm up: 1 mile

400, 800, 800, 400, 400, 800 with 90″ rest interval

Cools down: 1 mile