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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

40 Seconds

Easy Row

Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side)

Moderate Row

Single Dumbbell Kneeling Strict Press (20 Seconds Each Side)

Faster Row

Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side)

Performed with a Single Light Dumbbell

30 Seconds Each

Push-up to Down Dog

Alternating Box Step-ups

Mountain Climbers

Lateral Box Step-ups (30 Seconds Each Side)

Frog Hops

Performed with Low Box

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 1 Minute

Wrist Stretches on Box: 30 Seconds Each Direction

Metcon Prep

BURPEES

Movement Prep

6 Frog Hops (Pausing With Heels on Ground)

3 Burpees

SINGLE DUMBBELL BOX STEP-UPS

Movement Prep

With Lighter Weight & Lower Box:

30 Seconds Alternating Step-ups

With Workout Weight & Workout Box:

20 Seconds Alternating Step-ups

PUSH PRESS

Movement Prep

15 Second Dip Hold (Glue the Heels)

3 Pausng Push Presses (3 Seconds in Dip)

3 Push Presses

Metcon

Long Haul (Time)

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Box: 24/20

Dumbbell: 50/35
DESCRIPTION & STIMULUS

GENERAL

2 rounds for time through this longer conditioning piece

We expect this workout to take around 15-25 minutes to complete

PUSH PRESS

Athletes should choose a weight on the push press that they could complete 25+ reps unbroken when fresh

Within the workout, this should be a weight that can be completed in 3 sets max

SINGLE DUMBBELL BOX STEP-UPS

Athletes will use one dumbbell and hold it however is most comfortable for them

This should be a moderate weight that allows the 30 reps to be completed within 1-3 sets

We’ll stand to full extension on the top of the box and alternate legs every reps (15 Each Side)

BURPEES

These are standard burpees

Just like on the box step-ups, ensure full extension at the top of each rep

After Party

Beast Builder

On the Minute x 7:

Thrusters

Minute 1: 115/85

Minute 2: 135/95

Minute 3: 155/105

Minute 4: 155/105

Minute 5: 155/105

Minute 6: 135/95

Minute 7: 115/85

Max Unbroken Reps at Each Barbell