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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

400 M Run

30 Seconds

Banded Good Mornings

Box Step-ups

Banded Pull Aparts

Lateral Box Step-ups (15 Seconds Each)

Banded Pass Throughs

Lateral Hops Over Band

Body Positions

30-20-10

Hollow Hold Seconds

Arch Hold Seconds

Mobility

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 45 Seconds

Metcon Prep

BURPEE BOX JUMPS

Movement Prep

30 Seconds Frog Hops

30 Seconds Box Jumps + Step Down (Lower Box)

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3 Burpee Box Jumps (Lower Height)

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3 Burpee Box Jumps (Workout Height)

CHEST TO BAR PULL-UPS

Movement Prep

20 Second Hollow Hold on Bar

20 Second Arch Hold on Bar

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10 Scap Pull-ups

10 Kip Swings

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1-3 Strict Pull-ups

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5 Kipping Pull-ups

3-5 Chest to Bar Pull-ups (or Workout Variation)

Movement Subs

Reduce Reps

Chin Over Bar Pull-ups

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Ring Rows

Metcon

Speed Limit (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 1 Mile Run

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups
DESCRIPTION & STIMULUS

To start off this 15 minute workout, you’ll complete a 1 Mile Run.

Once you finish the run, you’ll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups

Your score is the total number of rounds and reps completed before the time cap

Choose a chest to bar pull-up variation that allows you to complete the 8 reps in 2-3 quick sets max

On the burpee box jumps, stand to full extension at the top of each rep

After Party

Skill Conditioning

30-25-20-15-10:

Calorie Air Runner or Row

After Each Set:

1 Legless Rope Climb

1 Rope Climb