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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Walking In 25′ Increments

Quad Stretch

Knee to Chest

Cradle Stretch

Straight Leg Kicks

Side Lunges

Walking Samson Stretch

Walking Spidermans

Inchworms

DEMO VIDEO

In 50′ Increments

Side Shuffle (Each Way)

Karaoke (Each Way)

Skip For Height

Skip For Distance

High Knees

Butt Kickers

Bear Crawl

Reverse Bear Crawl

Slamball Warmup

30 Seconds Each

Romanian Deadlifts

Strict Press & Reach

Alternating Reverse Lunges

Front Squats

Mobility

Banded 3-Way Shoulder: 30 Seconds Each Direction

Metcon Prep

WALKING LUNGES

Movement Prep

20 Seconds Reverse Lunges in Place

25’ Walking Lunge

SLAMBALLS & ROPE CLIMBS

Slamball Movement Prep

5 Deadlifts

5 Deadlift + Straight Arm Jumps

10 Slamballs

Rope Climb Movement Prep

10-15 Second Dead Hang

5 Hanging Knees Up

3 Hanging Foot Locks (Arms Extended)

3 Jumping Foot Locks

1-2 Rope Climbs

Metcon

Ground Ball (AMRAP – Rounds and Reps)

AMRAP 18:

100′ Walking Lunge

1 Rope Climb

15 Slam Balls (30/20)

1 Rope Climb
DESCRIPTION & STIMULUS

GENERAL

The score of today’s workout is total rounds and reps completed at the end of 18 minutes

In this 3-movement workout, we can expect athletes to complete around 5-6+ rounds

ROPE CLIMBS

Let’s choose a rope climb variation that takes less than 30 seconds to complete for each rep

Beyond the traditional rope climbs subs, we can modify volume here by only completing 1 rope climb per round

In this case, we would eliminate the rope climb after the slamballs

Consider these additional substitutions:

1 Halfway Up Rope Climb

2 Strict Pull-ups + 3 Knees to Elbow

3 Kipping Pull-ups + 4 Knees to Elbow

WALKING LUNGE

Movement Standards:

Alternate legs every step

Back knee makes contact with the ground

Lower body reaches full extension between steps

SLAMBALLS

Athletes can choose a slamball weight that allows them to complete the 15 reps with 1 break max

At the top, just like in a burpee, we’re looking for the hands to finish just overhead

The arms do not have to reach full extension

If unable to use a slamball, complete 20 alternating dumbbell snatches