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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Active Samson

Lateral Squats

Active Spidermans

Air Squats

Push-up to Down Dog

Air Squats with Arms Overhead

1 Minute Each

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Front Rack Stretch: 45 Seconds

Wrist Stretch: 45 Seconds

Front Squat Hold: 45 Seconds

Metcon Prep


Movement Prep

5 Pausing Air Squats (3 Seconds in Bottom)

5 Back Squats


Movement Prep

15 Second Quarter Squat Hold

5 Front Squats

5 Power Clean + Front Squat


Movement Prep

5 Push Press

15 Second Push Jerk Receiving Position Hold

5 Push Jerks


1 Power Clean

2 Front Squats

3 Push Jerks


1 Power Clean + 2 Front Squats + 3 Push Jerks (1-1-1-1-1-1-1)

Build to a Heavy Complex:

1 Power Clean

2 Front Squats

3 Push Jerks


Rack City (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

Before today’s metcon, we’ll have a chance to fine tune the barbell movements being performed in “Rack City” with a barbell complex

The 6-rep complex is designed to be completed unbroken each time

Build to something heavy for the day while maintaining quality of movement

After the complex we have one round through for time in “Rack City”

Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets

Use the same load for each movement, choosing your weight based off your limiting factor, which will likely be the Push Jerk

The barbell starts from the floor for all movements

Expecting this workout to take between 5-10 minutes to complete

Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line

After Party

Odd-Object Conditioning

On the 3:00 x 5 Rounds:

15/12 Calorie Ski Erg

10 Alternating Pistols

5 D-Ball Cleans Over Shoulder (150/100)


* Ski Erg: Equal Calories Any Machine

* Pistols: Single Leg Squats to a Box

* D-Ball Cleans: 5 Heavy Deadlifts