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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Kettlebell Toe Touches

Active Spidermans

Low Alternating Box Step-ups

Kettlebell Deadlifts

Inchworm to Push-up

Low Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Ankle Stretch (30 Seconds Each Side)

Active Spidermans + Hamstring Stretch

High Alternating Box Step-ups (Facing Box) “

Metcon Prep

BOX JUMPS

Movement Prep

15 Tall Hops (To Warm the Calves)

10 Second Finish Position Hold

5 Pausing Box Jumps (Pause 1 Second Before Standing)

KETTLEBELL SWINGS

Movement Prep

With a Lighter Weight:

5 Russian Kettlebell Swings

5 Full Kettlebell Swings

With Workout Weight:

7 Kettlebell Swings

Metcon

9 Volt (AMRAP – Reps)

AMRAP 9:

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings (53/35)

4 Box Jumps (24/20)

….

Increase By (2) Reps Until the Finish
The reps will climb by 2 each round until the 9 minutes is up

Athletes should choose a kettlebell weight that they could swing for 30+ reps when fresh

Looking to stand to full extension on top of the box for every rep

Today, it is better to choose a box height that can be jumped to rather than stepping up (use plates if needed)

The score is total reps completed

See below for a cheat sheet of completed round scored:

2’s: 4

4’s: 12

6’s: 24

8’s: 40

10’s: 60

12’s: 84

14’s: 112

16’s: 144

18’s: 180

20’s: 220

22’s: 264

24’s: 312

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes