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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 MInute

Easy Row

Lateral Box Step-ups (30 Seconds Each Side)

30 Seconds Each

Barbell Good Mornings

Elbow Rotations

Back Squats

45 Seconds

Moderate Row

Box Facing Step-ups

30 Seconds Each

Romanian Deadlifts

Hang Muscle Cleans

Front Squats

30 Seconds

Fast Row

Low Box Jumps (Step Down)

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Drop Ankle Stretch: 1 Minute

Metcon Prep

BURPEE BOX JUMP OVERS

Movement Prep

3 Burpees

3 Low Box Jump Overs

3 Burpee Box Jump Overs (Workout Height)

POWER CLEANS

Movement Prep

15 Second Quarter Front Squat Hold

5 Hang Power Cleans (Pausing 3 Seconds in Catch)

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5 Power Cleans (Pausing 3 Seconds in Catch)

Metcon

Ecod (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65
GENERAL

The weights decrease with each round, but the reps stay the same

If you finish the calories on the rower, you go back to the burpee box jump overs

Choose weights and variations that allow you to complete at least a full round with the first weight

The goal is to try to beat your score with each round as the weight drops

Record total rounds and reps for each round

POWER CLEANS

We get the most out of these 4 minute windows by choosing a weight we can cycle for larger sets

Every weight used today should be something you can move for at least sets of 5-10 reps within the workout

BURPEE BOX JUMP OVERS

There is no need to stand to full extension on the box during the burpee box jump overs