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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Ankle Stretch: 1 Minute

Barbell Straddle Stretch: 40 Seconds Each Direction (Middle Right-Left)

Metcon Prep


Movement Prep

Establish Elbow & Hand Position

30 Seconds Easy Single Unders

30 Seconds of Double Under Practice

Movement Subs

Reduce Reps

90 Seconds of Practice

75 Single Unders (1.5x)


Movement Prep

20 Second Set-up Position Hold (Knees Towards Elbows)

10 Empty Bar Deadlifts


Movement Prep

5 Strict Press

5 Push Press


5 Front Squats

5 Push Press


5 Thrusters


Thruster (3-3-3-3-3-3)

Coming from the floor, athletes will have 15 minutes to build to a heavy set of 3


Childs Play (Time)

3 Rounds:

10 Thrusters (115/85)

20 Deadlifts (115/85)

50 Double Unders

The thruster is the focus of this two part workout

In the strength piece and the workout, the barbell will come from the floor for the thruster

Looking for “Child’s Play” to take somewhere between 9-15 minutes to complete


Choose your barbell weight based off the thruster

This should be a weight you can complete the 10 reps in no more than 2 sets within the workout

Use the same weight for both movements today, as the deadlift is meant to be on the lighter side


Choose a double under variation that you can complete in less than 90 seconds

Common Subs:

Reduce Reps

90 Seconds of Practice

75 Single Under (1.5x)