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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00

30 Seconds

Easy Row

Plate Hops

Moderate Row

Plate Counterbalance Squats

Faster Row

Plate Front Raise to Overhead

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30s Each Side)

Glute Bridge Walkouts

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Couch Stretch: 1 Minute Each Side

Front Rack Stretch: 1 Minute

Metcon Prep


Movement Prep

5 Pausing Front Squats

5 Push Press

5 Thrusters


Thruster (1-1-1-1-1-1-1)

Athletes will have 15 minutes to build to their heavy thruster from the rack

We have gone from the floor in the past, but today we’ll get a true feel for a heavy single thruster – as there is no need to clean the weight to the shoulder

At the lighter loads, athletes can complete more than 1 rep in to get warmed up


Blitzen (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/85)

The thruster in the main focus of today’s two part workout

From the racks, athletes will build to a heavy single thruster in the strength portion

Expect the 5 rounds to take between 8-15 minutes to complete


The barbell in “Blitzen” starts from the floor, not the racks

This should be a moderate thruster weight that can be completed in 1-2 sets each round

Athletes should aim for something 1 weight jump up from what they are accustomed to using in common thruster workouts


If you’re short on rowers, pair athletes up and have athlete 2 start their workout when athlete 1 is off (noting their start time)

In this case, no one would ‘own a rower’

That means that whatever rower is open following the thrusters would be up for grabs

You could also double the reps and make it a ‘Team of 2’ workout

After Party

Bike Recovery

3 Rounds (12 Minutes Total):

3 Minutes Light

1 Minute Moderate