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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds at Each Station

**Station 1:**Easy Row

**Station 2:**Active Samson

**Station 3:**AMRAP: 5 Good Mornings + 5 Back Squats

**Station 1:**Moderate Row

**Station 2:**Active Spidermans

**Station 3:**AMRAP: 5 Elbow Rotations + 5 Strict Press & Reach

**Station 1:**Faster Row

**Station 2:**Push-up to Down Dog

**Station 3:**AMRAP: 5 Romanian Deadlifts + 5 Front Squats

*Each Partner Starts at One Station and Rotates Through

Metcon Prep

PULL-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kipping Pull-ups

Movement Subs

Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Ring Rows

POWER CLEAN

Movement Prep

Establish Hook Grip

5 Hang Power Cleans

5 Power Cleans

THRUSTERS

Movement Prep

5 Push Press

5 Front Squats

5 Thrusters

Build to Workout Weights

Metcon

Hot and Heavy (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 30:

60 Calorie Row

50 Pull-ups

40 Power Cleans

30 Thrusters

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115
GENERAL

One athlete works at a time in this AMRAP 30 team workout

Teams must complete all reps at one station before moving to the next

The weight increases with each round for the barbell movements

Use 1 barbell unless partners are using different weights, then it is ok to have multiple on the floor

2 teammates can change out barbell weights after each round while 1 teammate starts with the 60 calories on the rower

ROW

All teams, no matter the mix, will complete 60 calories

PULL-UPS

It is ok if partners are using different pull-up variations

Choose a variation that allows for sets of 5 minimum during the workout

POWER CLEANS & THRUSTERS

Choose your barbell weights based off the thruster, as that is likely the limiting factor or the two barbell movements

Below are what number you should be able to hold during the workout:

**1st Bar: **10-15 Reps

2nd Bar: 7-10 Reps

3rd Bar: 5-7 Reps

4th Bar: 3-5 Reps

5th Bar: 1-3 Reps

After Party

Olympic Cycling

On the 4:00 x 4 Sets:

30 Double Unders

5 Bar Muscle-ups

30 Double Unders

5 Push Jerks

Start with 55-60% of 1RM Push Jerk and Build