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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

Foam Roller Dodgeball

Divide class up into two teams with cones separating the room into two halves. On each end, setup a bench or a box with 3 foam rollers stacked tall on each. The goal of the game for each team is to knock down all of the foam rollers before the other team. If an athlete get hits with a ball or has their ball caught, they must perform 3 air squats in a “penalty” area before coming back into the game. Teams can have 1 athlete guarding the foam rollers at a time. Play as an 8 minute AMRAP.

-OR-

Warmup Triathlon

Athletes will start by completing 5 V-ups, 10 Second Dead Hang From Pull-up Bar, and 15 Single Unders. When they finish the single unders, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t have dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete 3 burpees (or other penalty of your choice) before getting back to the v-ups. If they hit the target, they can get right back into their V-ups. Play for 5 minutes. Whoever has the most rounds + reps at the end is the winner.

Mobility

Couch Stretch: 1 Minute Eeach Side

Metcon Prep

ABMAT SIT-UPS

Movement Prep

10 AbMat Sit-ups

DOUBLE UNDERS

Movement Prep

2 Minutes of Double Under Practice

Movement Subs

Reduce Reps

Single Unders (75-60-45-30-15)

Double Under Practice (1:30-1:15-1:00-:45-:30)

ROPE CLIMBS

Movement Prep

5 Foot Locks From Hanging Position

3 Lock & Stands (Push With Feet)

1 Rope Climb

Movement Subs

Reduce Reps

2:1 Seated Rope Pulls

1:1 Half Rope Climbs

5:1: Pull-ups

Time Caps:

5 Reps: 2:30

4 Reps: 2 Minutes

3 Reps: 1:30

2 Reps: 1 Minute

1 Rep: 30 Seconds

Metcon

Climbing Annie (Time)

10-20-30-40-50:

Double Unders

AbMat Sit-ups

After Each Set:

Rope Climbs (1-2-3-4-5)
GENERAL

A climbing twist on the CrossFit benchmark workout “”Annie”” today

We’ll climb some ropes and climb in reps as the workout moves along

The flow of the workout goes as follows:

10 Double Unders

10 AbMat Sit-ups

1 Rope Climb

20 Double Unders

20 AbMat Sit-ups

2 Rope Climbs

….

DOUBLE UNDERS

Choose a double under variation that allows you to complete the 50 repetitions in under 90 seconds

See teaching points for variations

ROPE CLIMBS

As a general rule of thumb, we’ll allot 30 seconds per rop climb

This will help athletes complete the right number of reps for them within each time frame

We can use the below numbers as a guideline for time caps:

5 Reps: 2:30

4 Reps: 2 Minutes

3 Reps: 1:30

2 Reps: 1 Minute

1 Rep: 30 Seconds