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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

2 Minutes

Buddy 1

AMRAP 3:

Easy-Moderate Row or Run

Buddy 2

AMRAP 3:

5 Scap Pull-ups + 5 Kip Swings

10 Air Squats

20 Mountain Climbers

Switch Stations at 3 Minutes

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

BURPEES

Movement Prep

4 Pausing Burpees (Slight Pause at Top)

4 Burpees

PULL-UPS

Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

5 Kipping Pull-ups

Movement Subs

Reduce Reps

Banded Pull-ups

Ring Rows

Jumping Pull-ups

THRUSTERS

Movement Prep

5 Push Press

5 Front Squats

5 Thrusters

Build to Workout Weight

Metcon

Smash Mouth (Time)

3 Rounds:

800 Meter Run

21/15 Calorie Assault Bike

3 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
GENERAL

Todays workout includes some mono-structural work and rounds of a CompTrain Benchmark workout, the “Bergeron Beep Test”

Looking for “Smash Mouth” to take around 20-30 minutes to complete

BERGERON BEEP TEST

1 round of the “BBT” is 7 Thrusters, 7 Pull-ups, and 7 Burpees

Athletes will complete 3 rounds of the “BBT” (21 of each) before moving back to the 800 meter run

A round should take somewhere in the 1:00 – 1:30 to complete

The thruster weight should be super light, something that can be completed unbroken each time

Athletes can choose a pull-up variation they can complete in 1-2 quick sets

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

RUN

If unable to run, complete one of the following:

1k Row