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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Single Unders

Alternating Shoulder Taps

Banded Pass Throughs

Single Unders

Push-up to Down Dog

Banded Pull Aparts (Palms Down)

Single Unders

Inchworm to Push-up

Banded Pull Aparts (Palms Up)

Static Holds

Hold For Max Time in 60 Seconds Window in 1 of the Following:

Ring Top Support Hold (Top of Ring Dip)

Handstand Hold on Wall

Push-up Plank Hold (On Hands)


Pec Stretch on Wall: 30 Seconds Each Side

Table Top Stretch: 1 Minute

Metcon Prep



Hand Placement: Hands at Shoulder Width and in Front of Head in Tripod Position

Bottom Range of Motion: Top of Head Makes Contact with Floor

Top Range of Motion: Elbows and Body at Full Extension


Hand Placement: Straps Set at Shoulder Width with Rings in Contact with the Body

Bottom Range of Motion: Shoulder Below Elbows

Top Range of Motion: Elbows at Full Extension


Hand Placement: Hands Set at Back Under Shoulders

**Bottom Range of Motion: **Chest Touching Floor at Nipple Line with Waistband Off the Floor

Top Range of Motion: Elbows at Full Extension


Movement Prep

Establish Hand Position

20 Seconds High Single Unders

20 Seconds Double Unders

Movement Subs

Reduce Reps

50 Single Unders

30 Seconds of Practice


Athletes will have 10 minutes to work through the strict gymnastic movement of their choice

2-3 minutes of rest should be plenty of time to reload between the 3 sets

To get an accurate assessment of these movements, let’s encourage athletes to preserve strict movement and full range of motion to the best of their ability

Strict Handstand Push-up (3 x Max)

Ring Dips (3 x Max)

Push-ups (3 x Max)


Bubbles (AMRAP – Rounds and Reps)


10 Burpees

25 Double Unders

In the first part of today’s workout, athletes will choose from one of three strict gymnastics movements

Athletes will complete 3 sets for max unbroken reps at that one movement

There are 3 different levels of complexity of these strict movements:

Least Complex: Push-ups

Moderate Complexity: Strict Ring Dips

**Most Complex: **Strict Handstand Push-ups

To get the most bang for our buck, let’s choose the movement (or variation of that movement) that allows for at least 7 reps per set

After this strict gymnastics session, athletes will the complete a simple and effective combination of burpees and double unders

Athletes can expect to complete between 7-12 rounds over the 12 minutes


Each round is designed to be a fairly small, quick set on the rope

Choose a variation or rep number that can ideally be completed unbroken each round


Reduce Reps

30 Seconds of Practice

40 Single Unders (1.5x)