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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Active Spidermans

Glute Bridges

Air Squats

Moutain Climbers

Single Leg Glute Bridges (30 Seconds Each)

Air Squats

Frog Hops

Glute Bridge Walkouts

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 45 Seconds

Pigeon Pose + Wrist Stretch: 45 Seconds Each Side

Metcon Prep

BURPEES

Movement Prep

7 Burpees

PULL-UPS

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

5 Kip Swings

3 Pull-ups

Movement Subs

Reduce Reps

Banded Pull-ups

Ring Rows

Jumping Pull-ups

THRUSTERS

Movement Prep

With Empty Bar:

Establish Hand Position

10 Secon Front Squat Hold

5 Front Squats

10 Second Overhead Hold

5 Thrusters

With Workout Weight:

5 Thrusters

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible (20 Minute Cap):

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
DESCRIPTION & STIMULUS

GENERAL

The “Bergeron Beep Test” is a CompTrain classic benchmark workout

Every minute on the minute, you’ll complete 7 thursters, 7 pull-ups, and 7 burpees

When athletes are no longer able to complete the work within the minute, the workout is done

The score is total completed rounds and reps

The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds

If athletes are not able to make it to ten minutes, continue to complete the workout AMRAP style until 10:00 on the clock

For Example: If you only make it to 7 minutes, ditch the EMOM and complete as many rounds and reps possible for 3 more minutes

Athletes shouldn’t worry about going on the minute in this scenario, they can just get as much work done with the remaining time

These athletes will record total rounds and reps on the EMOM, not the additional work to reach 10 minutes

To keep things on track as far as time goes, the highest we’ll go today in class is 20 minutes

THRUSTERS

The thruster barbell is designed to be very light

This should be a weight that you are capable of stringing together 30+ reps unbroken when fresh

PULL-UPS

Choose a pull-up number or variation that you can complete unbroken for at least the first 7-10 rounds of the workout

BURPEES

With this being a benchmark workout, let’s aim for quality burpees today

Standards: Chest and thighs to floor, small jump to full extension, and clap overhead

After Party

Midline

3 Giant Sets:

10 Rower Pike Ups

30 Hollow Body Scissor Kicks

50′ Quadruped Crawl

https://youtu.be/bNWlIZOA0PI

https://youtu.be/Aomuy4-nArc

https://youtu.be/DepWnoepBD8

Rest 2 Minutes Between Sets

WTW

Where: Tucker HS Track

When: Wednesday @ 5 am

Warm-up 1 mile

400, 800, 1200, 800, 400 with either a 90″ rest or 400 active recovery.

Cool down 1 mile