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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Single Unders

Slow Air Squats

High Single Unders

Cossack Squats

Quick Single Unders

Glute Bridges

Double Taps

Single Leg Glute Bridges

Double Under Practice

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Front Squat Hold: 1 Minute

Metcon Prep

ROW

30 Seconds Moderate Row

DOUBLE UNDERS

Movement

30 Seconds Single Unders

1 Minute of Double Under Practice

Movement Subs

Reduce Reps

40 Single Unders

20 Seconds of Practice

SQUAT CLEANS

Movement Prep

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 High Hang Squat Cleans

3 Hang Squat Cleans

3 Squat Cleans

Build to 1st Weight

3 ‘Touch and Go’ Squat Cleans

3 Single Squat Cleans

Build to Last 2 Weights

Metcon

Low Tide (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders
GENERAL

Working through 3 fast-paced intervals with 5 minutes of rest between

On each AMRAP, the row is the buy-in and only happens once

After finishing the meters on the rower, athletes will complete as many rounds and reps of squat cleans and double unders

**The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)

ROW

General Timeline For Each Buy-In Row:

700 Meters: ~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)

500 Meters: ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)

300 Meters: ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)

If short on rowers or space, stagger athletes on opposite 5-minute windows

DOUBLE UNDERS

With such short time windows, we want to choose a double under rep number or variation that can be completed ideally unbroken

SQUAT CLEANS

The weights increase and reps decrease with each interval

1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout

2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout

3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout

After Party

Strict Gymnastics

0:00 – 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 – 12:00

1 Strict Chest to Bar Pull-up + 15′ Handstand Walk

2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

12:00 – 18:00

25 Double Unders

:15 Second L-Sit on Rings

5 Tempo Ring Rows