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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Single Unders

Active Spidermans

Medicine Ball Deadlifts

Single Unders

Push-up to Down Dog

Air Squats to Medicine Ball

Single Unders

Inchworm to Push-ups

Medicine Ball Slams

Single Unders

Moutain Climbers

Medicine Ball Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)

Barbell Ankle Stretch: 1 Minute

Metcon Prep

WALLBALLS

Movement Prep

Establish ‘Sweet Spot’

5 Thrusters

5 Wallballs

BURPEES

Movement Prep

5 Burpees

DOUBLE UNDERS

Movement Prep

30 Seconds of Single Unders

30 Seconds of Double Under Practice

Movement Subs

Reduce Reps

90 Single Unders

1 Minute of Practice

DEADLIFTS

Movement Prep

Establish Starting Position

10 Empty Barbell Deadlifts

Metcon

Wonderwall (Time)

For Time:

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees
GENERAL

Working through 5 rounds of the 60-30 rep scheme in today’s workout

We’re expecting the workout to be on the mid-range to longer side

It will likely take between 18-25 minutes to complete

DOUBLE UNDERS

Looking to complete these 60 reps in just about a minute

Reduce the volume or choose a variation that allows you to do so

DEADLIFTS

Moving a moderate weight barbell right in the middle of this workout

This should be a load that you can cycle for at least 5-6 reps on each set

BURPEES

These are standard burpees – requiring chest to floor, full extension, and a small clap overhead

After Party

Back Squat Waves

Set #1 – 6 Reps @ 74%

Set #2 – 4 Reps @ 80%

Set #3 – 2 Reps @ 86%

Rest 3 Minutes

Set #4 – 6 Reps @ 80%

Set #5 – 4 Reps @ 86%

Set #6 – 2 Reps @ 92%

Rest 3 Minutes

Set #7 – 6 Reps @ 86%

Set #8 – 4 Reps @ 92%

Set #9 – 2 Reps @ 98%

*Percentages Based on 5RM Back Squat *