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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Medicine Ball Deadlifts

Box Step-ups

Moderate Row

Squat to Medicine Ball

Lateral Box Step-Overs

Faster Row

Medicine Ball Slams

Box Jump with Step Down

*All Performed To Lowest Box Setting

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Romanian Deadlifts

5 Russian Dumbbell Swings

5 Waiter Squats

5 Strict Press & Reach

5 Front Rack Reverse Lunges

Mobility

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Child’s Pose on Box: 1 Minute

Metcon Prep

BOX JUMPS

Movement Prep

10 Quarter Squats on Box

5 Low Box Jumps

5 Workout Height Box Jumps

WALLBALLS

Movement Prep

5 Push Press

5 Thrusters

5 Max Height Wallballs

5 Workout Height Wallballs

DUMBBELL MOVEMENTS

Movement Prep

Each Side With Lighter Weight:

15 Second Finish Position Hold

5 Strict Press

5 Hang Clean and Jerks

5 Dumbbell Snatches

Build to Workout Weight

Metcon

Singled Out (AMRAP – Reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest
GENERAL

In this “Fight Gone Bad” style workout, athletes will work for 5 minutes before resting for 1

Looking for athletes to choose weights that allows them to complete around 15-20 reps at each station during the workout

This works out to 75-100 reps each round

DUMBBELL MOVEMENTS

Athletes can choose a dumbbell weight that they can complete 20+ reps of each movement unbroken when fresh

Dumbbell Snatches: Alternate Hands Every Rep

*** Dumbbell Hang Clean & Jerks: **Alternate Hands Every 5 Reps

BOX JUMPS

These are standard box jumps, requiring athletes to stand to full extension at the top of each rep

After Party

Midline

3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Double Kettlebell Static Squat

Rest as Needed Between Sets