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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Teams of 2

AMRAP 8:

100 Meter Slam Ball Throw

200-ft. Bear Crawl

30 Second Sycnhro Front Plank

SLAM BALL THROW

Throw a lighter slam ball 100 meters as a team

Only advance the weight by tossing it – no running

Must alternate every throw

BEAR CRAWL

Switch out every 100-ft.

SYNCHRO FRONT PLANK:

Accumulate 30 seconds in a front plank together

Must both be locked out in plank for time to count

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Thoracic Opener: 2 Minutes

Metcon Prep

ABMAT SIT-UPS

Movement Prep

5 Slam Ball Deadlifts

5 Slam Ball Swings (Like Kettlebell Swing)

5 Slam Balls

PUSH PRESS

Movement Prep

10 Slam Ball Reverse Tosses

10 Slam Ball Overhead Throws (Wallball Without Squat)

10 Barbell Push Press

Metcon

Body Slam (Weight)

On the 4:00 x 5 Rounds:

25 AbMat Sit-ups

15 Slam Balls (30/20)

5 Push Press

Build in Weight on the Push Press
GENERAL

We’ll build to a heavy set of 5 push press over the course of these 5 intervals

The AbMat Sit-ups and Slam Balls do not count towards your score, they are simply the “buy-in” to the barbell on each round

Rounds begin every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

There is no time component to your score – the round intervals are just there to help you dictate rest

For Example: If you finish the first round at 2:00, you’ll have until the 4:00 to rest and change out weights before beginning the next round

Your score is the heaviest weight lifted on the 5 sets of Push Press

PUSH PRESS

The barbell will start from the floor, so the push press weights should be loads that you can also clean

The 5 reps are meant to be completed unbroken

You can aim to start around 55-60% of your 1RM Push Press and steadily build over the 5 sets

It will be helpful to plan out your potential weights beforehand, which allows you to have the necessary plates on the floor to change out weights quickly

SLAM BALLS

The standard on the slam ball is that the hands are above the head, similar to that of a burpee

The arms do not have to fully extend – the hands should just be placed over the head with the lower body at full extension

Choose a weight here that you could complete 30+ slam balls without stopping when fresh