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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Erg & Plate Warmup

1 Minute Easy Row

30 Seconds Plate Hops

45 Second Easy-Moderate Row

30 Seconds Plate Ground to Overhead

30 Seconds Moderate Row

30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Row

30 Seconds Plate Counterbalance Squats

Use Single 10# or 15# Plate For Warmup

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Front Rack Stretch: 45 Seconds

Wrist Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Metcon Prep


Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kip Swings (Focusing on Big Push Down)

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Subs

Reduce Reps

Chin Over Bar Pull-ups

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Ring Rows


Movement Prep

3 Clean Pulls

3 Hang Power Cleans

3 Push Press


3 Power Cleans

3 Front Squats

3 Thrusters


3 Clusters

Build to Workout Weight


Arm and Hammer (Time)

Buy-In: 15 Clusters (135/95)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)

The barbell serves as the buy-in and cash-out to the 3 main sets of bike and chest to bar pull-ups

The flow of the workout goes as follows:

15 Clusters

21/15 Calorie Row

15 Chest to Bar Pull-ups

21/15 Calorie Row

15 Chest to Bar Pull-ups

21/15 Calorie Row

15 Chest to Bar Pull-ups

15 Clusters


A “Cluster” is also know as a Squat Clean Thruster

Choose a moderate barbell weight that allows you to complete the Squat Clean Thrusters as quick singles

There is no re-bend of the legs when driving the weight overhead, just like on a typical thruster


Choose a chest to bar rep number or variation that allows you to complete the work in at least sets of 5 during the workout

For athletes with no goals of competing in the sport of CrossFit, we recommend performing either chin over bar pull-ups or a reduced number of strict pull-ups

After Party


3 Giant Sets:

7 Renegade Rows Video

Max Effort Ring L-Sit Video

Rest 2 Minutes Between Sets


Where: Tucker HS Track

When: Wednesday @ 5 am

Warm-up 1 mile

8-10 400 meter repeats – sprint straightaways jog the turns

Cool down 1 mile