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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

Mobility

Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Metcon Prep

RUN

Movement Prep

200M Run

DOUBLE UNDERS

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

FRONT SQUAT

Movement Prep

5 Pausing Front Squats (3 Seconds in Bottom)

5 Front Squats

Weightlifting

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

Metcon

Geico (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

400M Run

15 Front Squats (155/105)
GENERAL

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)

FRONT SQUAT

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

DOUBLE UNDERS

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