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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Plate Hops

PVC Pass Throughs

Single Unders

Plate Ground to Overhead

PVC Sotts Press

Single Unders

Plate Lateral Squats

PVC Overhead Squats

Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Child’s Pose: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side

Metcon Prep


Movement Prep

30 Seconds of Single Under Practice

30 Seconds of Double Under Practice

Movement Subs

Reduce Reps

1 Minute of Practice

75 Single Unders (1.5x)


Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Knees Up (Big Push Down + Knees Up Near Bar)

1-3 Bar Muscle-up Attempts

Movement Subs

Reduce Reps

Jumping Bar Muscle-ups From Box

Banded Bar Muscle-ups

15 Slamballs (Athletes Not Doing Bar Muscle-ups)


Movement Prep

6 Snatch Grip Behind the Neck Push Jerks (Catch Lower with Each One)

3 Hang Power Snatches

3 Power Snatches

Build Up to All 5 Planned Workout Weights


Double Jeopardy (5 Rounds for weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

Build in Power Snatch Weight

In the interval conditioning piece, a new rounds starts every 4 minutes

You’ll complete the 3 listed movements and rest whatever time remains in the 4-minute window

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest

There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches

However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements


Choose a double under number or variation that you can complete in 1-2 sets each round


Choose a bar muscle-up number or variation that you can complete in 1-2 sets each round

For athletes who have no goals of competing in the sport of CrossFit, substitute 15 Slamballs (30/20)


You’ll build in weight each round on the power snatches

Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

These reps do not need to be completed touch and go

Record all 5 weights used, with the final score being the heaviest weight lifted

After Party

Strict Handstand Push-ups

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups

The goal is to hold the same rep number across the 5 rounds

This is a repeat from last week

See if you can improve your score