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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Warmup Run

400 Meter Easy Run

30 Seconds

Inchworm to Push-up

Slow Air Squats

Hollow Hold

Inchworm to Push-ups

Air Squats with Arms Overhead

Arch Hold

Inchworm to Push-ups

Jumping Air Squats

Straight Leg Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Pigeon Pose with Wrist Stretch: 1 Minute Each Side

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups

10 Kip Swings

5 Knees to Waist

5 Knees to Chest

5 Toes to Bar (Knee to Chest + Flick)

Movement Subs

Reduce Reps

Toes as High as Possible (While Maintaining Rhythm)

Knees to Chest / Waist

FRONT SQUATS

Movement Prep

5 Pausing Front Squats (3 Seconds in Bottom)

5 Front Squats

Build to Lighter Weight

Metcon

Mind Control (AMRAP – Rounds and Reps)

AMRAP 20:

7 Toes to Bar

7 Front Squats (135/95)

200 Meter Run
GENERAL

In this 20 minute workout, athletes will likely complete somewhere between 6-10 rounds

That equates to a round every 2-3 minutes

TOES TO BAR

In order to reach the goal of a round every 2-3 minutes, choosing the right weight and variations are important

Choose a variation of toes to bar that allows you to complete the 7 reps with no more than 1 break per round

There is also the option to reduce reps

FRONT SQUATS

The front squat comes from the floor, so this should be something that athletes can easily clean

Choose a weight that will be completed unbroken on every round