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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Easy Single Unders

Glute Bridges

Front Plank

High Single Unders

Single Leg Glute Bridges (30 Seconds Each Side)

Side Planks (30 Seconds Each Side)

2 Rounds

1 Minute Wall Sit

30 Seconds Slow Air Squats

Mobility

Couch Stretch: 1 Minute Each Side

Metcon Prep

DOUBLE UNDERS

Movement Prep

20 Seconds High Single Unders

40 Seconds Double Under Practice

Movement Subs

Reduce Reps

60-45-30 Seconds of Practice

100-70-40 Single Unders

ABMAT SITUPS

Movement Prep

5 Slow AbMat Sit-ups

5 AbMat Sit-ups

SQUATS

Movement Prep

10 Slow Air Squats

30 Seconds of Back Squats

Weightlifting

Back Squat (3 x 6)

Athletes will have 15 minutes to complete their 3 “”working sets”” of 6 back squats

Before the working sets, let’s get a few warmup sets in

There is the option to build in weight each time or stay at one challenging weight across

Metcon

Underbelly (Time)

50-35-20:

Double Unders

AbMat Sit-Ups

Directly Into…

50-35-20:

Double Unders

Air Squats
GENERAL

Working some Back Squats today followed by two back-to-back couplets of double unders and bodyweight movements

There is no rest between couplets, so athletes will move right from one section to the next

Looking for “”Underbelly”” to take somewhere between 12-20 minutes

BACK SQUATS

Athletes have the choice to build in weight or stay at the same challenging weight across

Before the 3 sets of 6, athletes can take 3-4 warmup sets to build to their first “”working”” set of the day

DOUBLE UNDERS

Choose Double Under variations that allow you to complete the 50-35-20 reps in 60-45-30 seconds respectively

Reduce reps or choose one of the options listed in “Movement Subs”