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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Warmup Run

400 Meter Easy Jog

2 Rounds

20 Seconds Front Plank

40 Seconds Inchworm to Push-ups

20 Seconds Hollow Hold

40 Seconds Air Squats

20 Seconds Superman Hold

40 Seconds Active Spidermans + Hamstring Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Pigeon Pose with Lat Reach: 90 Seconds Each Side

Metcon Prep


Pull-up Movement Prep

10 Scap Pull-ups Click Here

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Pull-up Movement Prep

Establish Bottom Position

5 Push-ups

Movement Subs


Reduce Reps

Push-ups to Box or Bench (Reduces Weight Being Pressed)


Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Ring Row

3 Strict Pull-ups


Movement Prep

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Push Jerks

5 Clean and Jerks

Build to Workout Weights


Powder Keg (AMRAP – Reps)


600 Meter Run

1 Round of “Cindy”

Max Clean and Jerks (135/95)

Rest 5 Minutes


400 Meter Run

2 Rounds of “Cindy”

Max Clean and Jerks (155/105)

Rest 5 Minutes


200 Meter Run

3 Rounds of “Cindy”

Max Clean and Jerks (185/135)

With 5 minutes on and 5 minutes off, these intervals are meant to be fast paced

***Your scores for each round are the amount of Clean and Jerks completed

Athletes should have at least 1 minute to complete their clean and jerks, so we’ll cap the running and rounds of Cindy at 4 minutes to allow for adequate time on the barbell


The weight increases each round on the Clean and Jerk

These should we weight that you could complete:

1st Bar: 10-15 Reps Unbroken When Fresh

2nd Bar: 5-10 Reps Unbroken When Fresh

3rd Bar: 3-5 Reps Unbroken When Fresh

Within the workout, these will all likely be completed as quick singles


1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Choose variations that allow you to complete the pull-ups in 1 set and push-ups in no more than 2 sets