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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

3 Sets

30 Seconds row

30 Seconds Single Unders

Increasing Intensity & Height with Each Round

Glute Bridge Sequence

40 Seconds Each:

Glute Bridges

Single Leg Glute Bridges (40s Each Side)

Glute Bridge Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Metcon Prep


Movement Prep

200M Run


Movement Prep

20 Seconds High Single Unders

20 Seconds Double Under Practice

Movement Subs

Reduce Reps

90 Single Unders

1 Minute of Double Under Practice


Movement Prep

5 Pausing Front Squats (3 Seconds in Bottom)

5 Front Squats


Front Squat (3-3-3-3-3-3-3)

Athletes will have 15 minutes to build to a heavy set of 3 front squat

Over the course of the 15 minutes, we can aim for 7-10 sets


Geico (AMRAP – Rounds and Reps)


60 Double Unders

400M Run

15 Front Squats (155/105)

The front squat is a major focus in this two part workout

We’ll build to a heavy 3 from the racks in our strength portion and take the bar from the floor during “Geico”

Over the 15 minutes in the metcon, we’re looking to complete around 3 rounds (1 Round Every 5-ish Minutes)


Going a little heavier on the Front Squat during “Geico”

This should be a weight that you can complete in 2-3 sets during the workout


Choose a Double Under variation that you can complete the 60 reps in 1-2 sets when fresh

After Party

Body Armor

4 Giant Sets:

16 Weighted Sit-ups

12 Barbell Romanian Deadlifts

8 Pausing Barbell Rows (2 Seconds on Chest)

Rest 2 Minutes Between Sets