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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

60 Seconds

PVC Pass Throughs

Active Spidermans

Push-up to Down Dog

40 Seconds

PVC Overhead Squats

Mountain Climbers

Push-up to Down Dog

20 Seconds

PVC Pass Throughs (More Narrow)

Lateral PVC Burpees

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

BAR FACING BURPEES

Movement Prep

4 Bar Facing Burpees (Slow)

4 Bar Facing Burpees (Faster)

GROUND TO OVERHEAD

Movement Prep

3 Hang Power Cleans

3 Push Jerks

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3 Power Clean & Jerks

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3 Hang Power Snatches

3 Power Snatches

Build to Workout Weight

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 45 lb/ 35lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes