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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Warmup Runs

200 Meter Easy Jog with Partner

400 Meter Slam Ball Run with Partner (One Bag – 200 Meters Each)

200 Meter Easy Jog with Partner

2 Rounds x 30 Seconds Each:

Glute Bridges

Cossack Squats

Mountain Climbers

Hollow Hold

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

Pec Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

WOD Brief and Warmup

LATERAL BAR BURPEES

Movement Prep

4 Lateral Hops Over Bar

4 Lateral Bar Burpees

PULL-UPS

Movement Prep

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Movement Subs

Reduce Reps

Ring Rows

Banded Pull-ups

Strict Pull-ups (4 Reps)

Metcon

Wrong Turn (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

12 Front Squats (95/65)

9 Lateral Barbell Burpees

6 Pull-ups

Continuous 400 Meter Slam Ball Run (30/20)
GENERAL

In this team of 2 workout, one athlete is completing as many rounds and reps of the inside work while the other athlete completes a 400 meter Slam Ball run

Athletes will switch stations when the running athlete has returned from their 400 meters

When teammates switch, one athlete will pick up where the other left off

Example: If athlete 1 completed 6 lateral barbell burpees when athlete 2 returns, athlete 2 will pick up on the 7th lateral barbell burpee

Mark completed rounds after the pull-ups are completed with a poker chip, tally mark, or other counter or some kind

The score is total completed rounds and reps of the inside work at the end of 25 minutes

The runs do not count towards the final score

FRONT SQUATS

This should be a light front squat weight that won’t be broken up more than once

It is ok to have multiple barbells if teammates are using different weights