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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

60 Seconds

Easy Row

Active Divebombers

Slow Air Squats

40 Seconds

Moderate Row

Kettlebell Suitcase Deadlifts (20s Each Side)

Kettlebell Waiter Squats (20s Each Side)

20 Seconds

Faster Row

Kettlebell Deadlifts

Kettlebell Goblet Squats

*Performed With Lighter Kettlebell Weight

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Kettlebell Ankle Stretch: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Metcon Prep


Movement Prep

20 Seconds Just Lower (Arms and Torso Lockout)

20 Seconds Just Upper (Legs Locked)

20 Seconds Full Stroke


Kettlebell Swing Movement Prep

With Lighter Weight:

10 Russian Kettlebell Swings

5 Kettlebell Swings

With Workout Weight:

5 Kettlebell Swings

Thruster Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

Build to All Workout Weights


4th Down (AMRAP – Reps)


21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes


15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes


9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)

4 minutes on and 4 minutes off in this high intensity interval piece

Whenever there is rest built in, we want to try to rest as little as possible during the work periods

Let’s choose weights that allow that to happen today

In the first round, we’re looking for athletes to choose weights/reps that allow them to complete 1 full round

Suggested timeline for a full round completed in the first round:

Row: ~1 Minute

Kettlebell Swings: ~90 Seconds

Thrusters: ~90 Seconds


The kettlebell weight stays the same throughout today

This should be a load that athletes could swing for 30+ reps when fresh


The thruster weights increase each round as the reps decrease

Use the following guidelines for weight selection:

1st Bar: 30+ When Fresh

2nd Bar: 21+ When Fresh

3rd Bar: 12+ When Fresh


If short on rowers, stagger athletes on opposite 4-minute windows

If staggering and sharing rowers and barbells, athlete 2 will have to change out weights following their AMRAPs