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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

2 Minutes For Quality:

10 Glute Bridges

10 Kettlebell Deadlifts

2 Minutes For Quality:

20 Single Unders

10 Russian Kettlebell Swings

2 Minues For Quality:

10 Single Leg Glute Bridges (5 Each Side)

10 Kettlebell Goblet Squats

*Performed with Light Kettlebell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Kettlebell Calf Smash: 30 Seconds Each Side

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 30 Seconds

Metcon Prep


Movement Prep

30 Seconds of Double Taps

30 Seconds Single Unders

30 Seconds Double Under Practice

Movement Subs

Reduce Reps

50 Single Unders

30 Seconds of Practice


Movement Prep

With Lighter Kettlebell:

10 Russian Kettlebell Swings

5 Kettlebell Swings

With Workout Weight:

7 Kettlebell Swings


Movement Prep

5 Pausing Air Squats (2 Seconds in Bottom)

10 Air Squats

5 Pausing Back Squats (2 Seconds in Bottom)

10 Back Squats


Back Squat (5-5-5)

Athletes will have 15 minutes to complete 3 “Working Sets” of 5 reps

Working Sets are the more challenging sets that come after a few warmup sets

There is the option to build up in weight or stay at the same challenging load across all 3 sets


Taco Bell (AMRAP – Rounds and Reps)


35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

Starting the week off with a two part workout

Athletes will begin the day by completing 3 working sets of 5 on Back Squat

There is the option to build to a heavy set of 5 or stay at the same challenging weight across the board

A short triplet workout follows our strength piece

Looking to choose weights and variations that allow for 3+ rounds to be completed


Choose a variation that can ideally be completed unbroken each round

Substitutions options are:

Reduce Reps

70 Single Unders

45 Seconds of Double Under Practice


Choose a kettlebell weight that can be completed in 2 sets maximum during the workout

After Party

Body Armor

3 Giant Sets:

14 Front Rack Step Back Lunges

21 Glute Bridges

Rest 3 Minutes Between Sets