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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Inchworm to Push-up

Moderate Row

Glute Bridge Walkouts

Faster Row

Hollow Hold

30 Seconds

Kettlebell Farmers Carry (30s Each Side)

Kettlebell Bent Over Rows (30s Each Side)

Kettlebell Overhead Carry (30s Each Side)

Kettlebell Stict Press (30s Each Side)

Kettlebell Deadlifts

Russian Kettlebell Swings

*Warmup Performed With a Single Light Kettlebell

Mobility

Kettlebell Lat Smash: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute Each Side

Metcon Prep

KETTLEBELL SWINGS

Movement Prep

With Lighter Weight:

10 Russian Kettlebell Swings

5 Full Kettlebell Swings

ROPE CLIMBS

Movement Prep

15 Seconds Dead Hang

5 Dead Hang + Foot Locks

3 Dead Hang + Foot Lock + Stand

1 Rope Climbs

Movement Subs

Reduce to 1 Rep

90 Seconds of Practice

8 Strict Pull-ups

15 Pull-ups

Metcon

Mood Swing (AMRAP – Rounds and Reps)

AMRAP 16:

21/15 Calorie Row

12 Kettlebell Swings (70/53)

2 Rope Climbs (15′)
GENERAL

The rope climb is the highlight of today’s triplet workout

Let’s choose weights and variations that allows us to complete 3-4+ rounds

KETTLEBELL SWINGS

Choose a heavier kettlebell weight that allows you to complete the 12 reps in 1-2 sets during the workout

ROPE CLIMBS

Choose a variation or rep number that allows you to complete the rope climbs in 1:30 or less