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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Minute

Easy Row

Glute Bridges

Lateral Box Step-ups (30s Each Leg)

40 Seconds

Moderate Row

Single Leg Glute Bridges (20s Each Leg)

Box Facing Step-ups

30 Seconds

Faster Row

Glute Bridge Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

SLAMBALLS

Movement Prep

6 Russian Slamball Swings

6 Slamballs

STEP-UPS

Movement Prep

With Lighter Weight:

6 Alternating Box Step-ups

Without Workout Weight:

4 Alternating Box Step-ups

BACK SQUATS

Movement Prep

5 Pausing Back Squats (3 Seconds)

5 Back Squats

Weightlifting

1 Pause Back Squat + 1 Back Squat (1-1-1-1-1-1-1-1)

Athletes will have 15 minutes to build to their heavy complex of 2 back squats, 1 pausing and 1 regular

More important than weight lifted is sticking to the 3 second pause on the first rep

Athletes can use their buddy sharing the bar to count out loud for them

Metcon

Step Aerobics (Time)

3 Rounds For Time:

30 Slamballs (30/20)

20/14 Calorie Row

10 Single Dumbbell Box Step-ups (Each Side)

Box: 24/20

Dumbbell: 50/35
GENERAL

We’ll give 15 minutes for the strength piece and 15 minutes for the conditioning piece in today’s two part workout

BACK SQUATS

Athletes will build to a heavy complex out of the rack to start things out

The first rep requires a 3 second pause in the bottom, while the second rep requires no pause

SLAMBALLS

The standards for the slamball are hands above the head and slamming the ball on the ground, not dropping it from overhead

Athletes should choose a weight here that they can complete the 30 reps unbroken when fresh and within 3 sets during the workout

SINGLE DUMBBELL BOX STEP-UPS

Athletes will use a single dumbbell for the box step-ups

They can hold the dumbbell however is most comfortable for them

We’ll alternate legs every rep for a total of 20

Athletes should choose a weight here that they won’t have to break at all during the workout

Adjust weight or box height at needed