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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Sitting Arm Swings

Standing Arms Swings

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

100ft. Fast Feet

10 Shuttle Runs

Mobility

Pigeon Pose: 1 Minute Each Side

Child’s Pose: 1 Minute

Metcon Prep

SHUTTLE RUNS

Movement Prep

5 Slow Shuttle Runs

5 Fast Shuttle Runs

DUMBBELL SNATCHES

Movement Prep

With Lighter Weight:

6 Alternating Dumbbell Power Snatches

6 Alternating Dumbbell Muscle Snatches

With Workout Weight:

4 Alternating Dumbbell Power Snatches

4 Alternating Dumbbell Muscle Snatches

LATERAL DUMBBELL BURPEES

Movement Prep

Establish Start Position

5 Lateral Dumbbell Burpees

Metcon

Piggy Back (Time)

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)
GENERAL

One athlete works at a time in this fast paced partner workout

The athlete working will complete all 36 repetitions before switching off to their partner

Each partner will complete 6 rounds each, for a total of 12

The score is the time it takes to complete all 12 rounds

We’ll cap today’s workout at 25 minutes

LATERAL DUMBBELL BURPEES

There is no need to stand to full extension on these lateral dumbbell burpees

The feet do need to pass over the bell, not behind them, for the rep to count

SHUTTLE RUNS

Set cones 10 meters apart for the shuttle runs

Every time one point of the body makes contact behind the cone, count 1 rep

DUMBBELL SNATCHES

Athletes will alternate hands every rep for these single arm dumbbell snatches

Let’s choose a weight here that will be completed unbroken on every round