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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Warmup Run

400 Meter Run

30 Seconds

Inchworm to Push-up

PVC Lat Stretch

Hollow Hold

Inchworm to Push-up

PVC Straight Leg Swings (15s Each Side)

Superman Hold Click Here

Inchworm to Push-up

PVC Pass Throughs

PVC V-Ups

Mobility

Pike Stretch: 1 Minute

Straddle Stretch: 1 Minute

Chest Stretch: 30 Seconds Each Side

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

5 Toes to Bar

Movement Subs

Reduce Reps

Toes as High as Possible

Knees to Chest or Waist

BURPEES

Movement Prep

5 Straight Arm Burpees

5 Burpees

Metcon

Tip Toe (Time)

For Time:

200 Meter Run, 21 Toes to Bar, 21 Burpees

200 Meter Run, 18 Toes to Bar, 18 Burpees

200 Meter Run, 15 Toes to Bar, 15 Burpees

200 Meter Run, 12 Toes to Bar, 12 Burpees

200 Meter Run, 9 Toes to Bar, 9 Burpees

200 Meter Run, 6 Toes to Bar, 6 Burpees

200 Meter Run, 3 Toes to Bar, 3 Burpees
GENERAL

Scores will range from 15-25 minutes, but we’ll cap the work at 30 minutes total

RUN

If unable to run, complete one of the following:

250/200 Meter Row

TOES TO BAR

With 84 toes to bar in the workout, it’s important that each athlete choose the right variation and rep scheme for them

To complete the workout as written, we recommend that athletes have at least 15+ toes to bar unbroken when fresh

We can adjust this station in the following way:

Reduce the total volume by completing between 7-11 toes to bar each round (Range of 49-77 Reps)

Reduce the range of motion of the movement while keeping volume the same

BURPEES

These are standard burpees requiring chest to floor, air under the feet, and hands overhead