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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds Each

Active Spiderman

Side Plank (30 Seconds Each Side)

Mountain Climbers

Flutter Kicks

Frog Hops

Shoulder Taps

Rowling Game

3-5 Sets:

Land Exactly on 100 Meter Row

Burpee Penalty For Any Meters Over or Under 100 Meters

Example: 94 or 106 = 6 Burpee Penalty

Mobility

Couch Stretch: 1 Minute Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Metcon Prep

BURPEES

Movement Prep

5 Burpees

GYMNASTIC MOVEMENTS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Subs

Chest to Bar Pull-ups

Reduce Reps

Chin Over Bar Pull-ups

Jumping Chest to Bar Pull-ups

Banded Chest to Bar Pull-ups

Ring Rows

Toes to Bar

Reduce Reps

Feet as High as Possible (While Maintaining Rhythm)

Knees to Elbows, Chest, Waist

Pull-ups

Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Ring Rows

Metcon

Lead Foot (AMRAP – Reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups
GENERAL

These 4 minute windows are designed to be fast and furious

With 4 minutes of rest built in, we want to push the work windows hard, moving as much as possible

A good scoring goal to shoot for on each round is:

1st AMRAP: ~1 Round

2nd AMRAP: ~1+ Round

3rd AMRAP: ~1.5 Rounds

GYMNASTIC MOVEMENTS

The only thing causing athletes to stop during these windows are the gymnastic movements

Choose rep schemes and/or variations that you are capable of completing the work in 1-2 sets when fresh

BURPEES

These are standard burpees requiring chest to floor and full extension at the top of each rep

After Party

Odd-Object Conditioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 18/14 Calorie row

Minute 2: 30-ft. Hand Over Hand Rope Pull