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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Line Drills

200 Meter Run

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Mobility

(12:00 – 15:00)

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Metcon Prep

BURPEE BOX JUMPS

Movement Prep

3 Burpees

3 Burpee Box Jumps (Lower Height)

3 Burpee Box Jumps (Workout Height)

Metcon

Outside the Box (AMRAP – Reps)

Teams of 2, AMRAP 30:

100 Meter Run, 1 Burpee Box Jump

100 Meter Run, 2 Burpee Box Jumps

100 Meter Run, 3 Burpee Box Jumps

Box Height: (24/20)
GENERAL

In this longer partner workout, one athlete works at a time

Both athletes will complete a full round before moving up in reps

For Example:

Athlete 1 will complete a 100 Meter Run + 1 Burpee Box Jump

Athlete 2 will complete a 100 Meter Run + 1 Burpee Box Jump

Athlete 1 will complete a 100 Meter Run + 2 Burpee Box Jump…

For scoring purposes, we’ll record the total number of burpee box jumps completed at the end of 30 minutes

100 Meter Runs do not count towards total score

RUN

If unable to Run, complete one of the following:

150 Meter Row

200 Meter Bike Erg

BURPEE BOX JUMPS

These are burpee box jumps, not overs, so they require full extension at the top of each rep

Athletes can step or jump out of the burpee, but must jump to the box to complete the workout as “Rx”

After Party

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%