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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Minute

Easy Row

Active Samson

Reverse Lunges

45 Seconds

Moderate Row

Active Spidermans

Air Squats

30 Seconds

Faster Row

Push-up to Down Dog

Single Dumbbell Strict Press (Hold Each Side of the Rubber)

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Goblet Squat Hold: 45 Seconds

Child’s Pose on Ball: 45 Seconds

Metcon Prep

DUMBBELL BOX STEP-UPS

Movement Prep

With No Weight:

8 Alternating Box Step-ups

With Lighter Weight:

6 Alternating Box Step-ups

With Workout Weight:

4 Alternating Box Step-ups

DUMBBELL SNATCHES

Movement Prep

Each Side With Lighter Weight:

3 Deadlifts

3 High Pulls

3 Push Press

3 Dumbbell Snatches

With Workout Weight:

4 Alternating Dumbbell Snatches

WALLBALLS

Movement Prep

5 Pausing Front Squats

5 Push Press

5 Wallballs

Metcon

Stairmaster (Time)

30-20-10:

Row Calories

Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)
GENERAL

Working through two couplet workouts today with no rest between

The flow of the workout goes as follows:

30 Calorie Row

30 Dumbbell Box Step-ups

20 Calorie Row

20 Dumbbell Box Step-ups

10 Calorie Row

10 Dumbbell Box Step-ups

Directly Into…

10 Alternating Dumbbell Snatches

10 Wallballs

20 Alternating Dumbbell Snatches

20 Wallballs

30 Alternating Dumbbell Snatches

30 Wallballs

We expect this workout to take anywhere between 15-25 minutes to complete

DUMBBELL BOX STEP-UPS

We’ll alternate legs every rep on the dumbbell box step-ups

A single dumbbell is used here, ideally the same weight you’ll use for the dumbbell snatches

This should be a weight that you won’t have to stop during the set of 30 and one that allows you to stand to full extension with the front leg without assistance from the other

Adjust box height or dumbbell weight as needed to accomplish this

DUMBBELL SNATCHES

Choose a weight here that you could complete 30 reps (15 each arm) unbroken when fresh

Just like the step-ups, you’ll alternate sides on every rep

WALLBALLS

Choose a wallballs weight that you could complete the set of 30 in 3 sets max during the workout

ROW

Women’s Calories: 21-14-7

After Party

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%