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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Easy Row

Front Plank

Active Samson

Moderate Row

Right Side Split Squat

Left Side Split Squat

Faster Row

Right Side Plank

Left Side Plank

Dumbbell Warmup

30 Seconds Each

Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)

Goblet Alternating Reverse Lunges

Goblet Squats

Performed With 1 Light Dumbbell:

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Metcon Prep

ABMAT SIT-UPS

Movement Prep

5 Slow AbMat Sit-ups

5 AbMat Sit-ups

LUNGES

Movement Prep

10 Reverse Lunges (5 Each Leg)

25 Foot Walking Lunge (No Weight)

25 Foot Walking Lunge (Lighter Dumbbell)

Metcon

Buckle Up (AMRAP – Reps)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row
DESCRIPTION & STIMULUS

Working for 5 minutes and resting for 5 in these 3 fast-paced intervals

You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows

*****Your score is the sum total of the 3 max calorie rows*****

We’re looking to have at least 1 minute on the rower each round, so adjust reps as needed or cap your first two movements at 4 minutes

Walking Lunges:

The first and last intervals are completed with no weight at all

The middle interval is completed with a single dumbbell, something you can complete the entire 100 feet without stopping

Hold the dumbbell wherever is most comfortable for the weighted lunges

On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps

After Party

Body Armor

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 30% Max Strict Handstand Push-ups

Minute 3: 20 GHD Sit-ups

Minute 4: 30% Max Strict Handstand Push-ups

WTW

When: Wednesday @ 5 am

Where: Tucker HS Track

Warm up: 1 mile

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

Cools down: 1 mile