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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds Each

Easy Row

Easy Shuttle Runs

Walking Spidermans

Moderate Row

Moderate Shuttle Runs

Walking Samson Stretch

Faster Row

Faster Shuttle Runs

Inchworm to Push-up


Pigeon Pose: 1 Minute Each Side


Triple Threat (3 Rounds for reps)

On the 0: 100 x 10-Meter Shuttle Runs

On the 10: 100/70 Calorie Row

On the 20: 100 Burpee Box Jump Overs


Working through interval work with three different monostructural movements

After completing the shuttle run, you will rest with whatever time remains until the 10 minute mark before completing the row

Follow the same format for the row into the Burpee Box Jump Overs.

We definitely want some rest built it so we can maintain intensity for the next movement

To do so, let’s either reduce the distance/calories or set a time cap of 9 minutes for each movement

There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final station

Enter all three of your times separately and Wodify will add the total together for your final score

After Party

Gymnastic Skill

For Time:

100 Double Unders

50′ Handstand Walk

75 Double Unders

50′ Handstand Walk

50 Double Unders

50′ Handstand Walk

25 Double Unders

50′ Handstand Walk

10 Minute Time Cap

At Home Metcon (No Equipment)


3 Rounds:

30 Seconds Samson Stretch

10 Glute Bridges

30 Seconds Cossack Squats

5 Push-ups

200m Jog (1st slow, 2nd moderate, 3rd at planned mile pace)

Mirror Effect (3 Rounds for time)

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run

Opportunity to practice pacing larger intervals

Aim to keep the second 1 mile run within :10 -: 15 seconds of the first

Your score will be 3 separate completion times (system will add together sum total)

If you believe your mile time to be in the 9:00’s or above, let’s modify to 800m today and run hard

8:00 Time Cap on Part #2 (burpees)

At Home Metcon (No Equipment)


3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

5 Push-ups


Death by Burpees (AMRAP – Rounds and Reps)

On the Minute for AFAP:

“X” Burpees

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

Continue to add (1) rep for as far as possible.

Each round starts at the top of the minute

The very first round will start with 5 burpees

Add 1 rep for each minute after that for as long as you can

Your score is “round + reps”, which is your last completed round + partial

** Ex. If you finish all 15 burpees within the minute and then get 13 burpees into the round of 16, your score is 15+13