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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

7-10 Minutes

Teams of 2:

5 Calorie Row

50-ft. Walking Lunge with AbMat on Head

100-ft. Bear Crawl

Switch After Full Rounds

If AbMat Falls Off Head: 3 Sit-ups

Walking Lunge: 25-ft. Out & Back

Bear Crawl: 50-ft. Out & Back

Teams with the Most Rounds Win


Pigeon Pose on Box: 1 Minute Each Side

Kettlebell Ankle Stretch on Box: 30 Seconds Each Side

Metcon Prep


Movement Prep

With Lighter Weight:

10 Russian Kettlebell Swings

5 ‘Arcing’ Kettlebell Swings

5 ‘Snatch’ Kettlebell Swings


Movement Prep

Without Weight:

8 Alternating Box Step-ups

With Lighter Kettlebell Weight:

6 Alternating Box Step-ups


Eighth Grade (AMRAP – Reps)

Tabata (8 x :20 On, :10 Off):

Kettlebell Swings (53/35)

Row Calories

Kettlebell Box Step-ups (53/35 to 24/20)

Row Calories

Today’s workout features ‘tabata style’ intervals

Each interval is – 8 Rounds: 20 Seconds Work / 10 Seconds Rest

Athletes will complete all 8 rounds on one movement before moving to the next

There is no rest between movements beyond the 10 seconds

Your score at each interval is the total reps completed over the 8 rounds

Your final score will be the sum total of reps completed at all 4 movements


Keep the monitor running, as your score will be the calorie number on the screen after the 8th round


Choose a weight that you can swing for all 20 seconds without stopping

Since there is rest already built in, we want to be working for the whole work window


We’ll use one kettlebell for the box step-ups and alternate legs on every rep

Again, choose a weight and height that allows you to move for all 20 seconds

This can be a different weight that the one used for kettlebell swings

Scoring: Count a rep every time you stand up on the box (Example: Right Leg + Left Leg = 2 Reps)