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CrossFit Tucker – CrossFit

WOD Brief and Warmup

30 Seconds

Active Spidermans

Lateral Box Step-ups

Barbell Romanian Deadlifts

Mountain Climbers

Box Facing Step-ups

Barbell Elbow Rotations

Push-up to Down Dog

Low Box Jumps (Step Down)

Barbell Hang Muscle Cleans

Straight Arm Burpees

Box Jumps (Step Down)

Barbell Strict Press and Reach

Metcon Prep

BOX JUMPS

15 Tall Hops (To Warm the Calves)

10 Second Finish Position Hold

5 Pausing Box Jumps (Pause 1 Second Before Standing)

CLEAN AND JERK

3 High Hang Power Cleans

3 Push Jerks

3 Hang Power Cleans

3 Push Jerks

3 Power Clean + Push Jerks

*Build to Workout Weight*

SINGLE LEG SQUAT

10 Forward Lunges

20 Second Squat hold

10 Air Squats

20′ Duck Walk

10 Lateral box step ups (5 each leg)

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Teens (Ages 14-15) (Time)

For time:

30 box jumps, 24 / 20 in

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 115 / 75 lb

30 single-leg squats

10 clean and jerks, 135 / 95 lb

30 single-leg squats

5 clean and jerks, 155 / 105 lb

30 single-leg squats

5 clean and jerks, 185 / 115 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Teens Scaled (Ages 14-15) (Time)

For time:

30 box jumps, 24 / 20 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 95 lb

Time cap: 20 minutes