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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

20 Seconds Each

Shuttle Runs

Quad Stretch

Knee to Chest

Knuckle Drag

Shuttle Runs

Side Lunges

Cradle Stretch

Straight Leg Kicks

Shuttle Runs

Walking Spidermans

Walking Samson

Inchworms

Shuttle Runs

Front Plank

Side Plank (Right)

Side Plank (Left)

Shuttle Runs

Push-ups

Sit-ups

Air Squats

Shuttle Runs

High Knees

Butt Kickers

Skip For Height

Mobility

Couch Stretch: 45 Seconds Each Side

Straddle Stretch with Kettlebell: 45 Seconds

Metcon Prep

SHUTTLE RUNS

Movement Prep

6 Easy Shuttle Runs

6 Moderate Shuttle Runs

ABMAT SIT-UPS

Movement Prep

10 AbMat Sit-ups

RUSSIAN KETTLEBELL SWINGS

Movement Prep

With Lighter Weight:

5 Deadlifts

10 Russian Kettlebell Swings

Metcon

Vertigo (AMRAP – Rounds and Reps)

AMRAP 18:

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

10 x 10 Meter Shuttle Runs

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

20 x 10 Meter Shuttle Runs

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

30 x 10 Meter Shuttle Runs



Continue to Add (10) Reps Until Time
DESCRIPTION & STIMULUS

GENERAL

We’ll climb by 10 reps across all movements with each round in today’s ascending ladder workout

After athletes complete the round of 30’s, they’ll progress to 40’s, 50’s, and so on…

The score of this longer AMRAP is total reps completed at the end of 18 minutes

Use the follow guide for scoring:

Finish 10’s: 30 Reps

Finish 20’s: 90 Reps

Finish 30’s: 180 Reps

Finish 40’s: 300 Reps

Finish 50’s: 450 Reps

RUSSIAN KETTLEBELL SWINGS

Russian Kettlebell Swings finish with the arms parallel to the ground

We’re looking to choose a weight that is 1 jump above what we typically use for Full Kettlebell Swings

This should be a heavier weight, but one that athletes could complete 30+ reps unbroken when fresh

SHUTTLE RUNS

Set cones 10 meters apart for the shuttle runs

Count a rep every time 1 point of contact touches beyond the cone

If unable to shuttle run, complete ascending 100 meter runs

For Example:

Round 1: 100 Meter Run

Round 2: 200 Meter Run

Round 3: 300 Meter Run

Round 4: 400 Meter Run

…..