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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Plate Hops (In and Out)

Slow Air Squats

Moderate Row

Plate Hops (Forward & Back)

Arms Overhead Air Squats

Moderate Row

Single Leg Plate Hops (30 Seconds Each Side)

Plate Counterbalance Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose: 1 Minute Each Side

Squat Hold: 1 Minute

Metcon Prep

PLATE HOPS

Movement Prep

10 Moderate Plate Hops

10 Fast Plate Hops

ROW & THRUSTERS

Row Movement Prep

Adjust Foot Plate (Strap Should Cover Pinky Toes)

20 Seconds Easy Row

20 Seconds Moderate Row

20 Seconds Fast Row

Thruster Movement Prep

5 Pausing Front Squats (Heels Down)

5 Push Press

10 Thrusters

Metcon

Speedo (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

300 Meter Row

20 Plate Hops

10 Thrusters (65/45)

*Complete Full Rounds Before Switching
GENERAL

1 athlete works at a time in this fast paced team of 3 workout

Athletes will complete a full round of 300-20-10 before switching off to the next partner

We can expect a round to take around 1:30-2:00 to complete

2 Minute Round Average: 10 Rounds Total (3-4 Each)

90 Second Round Average: ~13 Rounds Total (4-5 Each)

Since there is a good amount of rest built in, the time spent working is meant to be completed at a very fast pace

The final score is total rounds accumulated as a team in 30 minutes

PLATE HOPS

The plate hop is simply designed to create a lot of fatigue before completing the thrusters

Plate Hops: Video

Count 1 rep every time both feet make contact with the plate

Use a 15# plate for the plate hops

THRUSTERS

The thruster barbell is designed to be very light, something athletes will definitely complete unbroken every round

Teams can have multiple barbells on the floor if athletes are planning on using different weights

After Party

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

Use Same Weight Across