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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Minute

Easy Row

Active Samson

Air Squats

45 Seconds

Moderate Row

Active Spidermans

Dumbbell Goblet Squats

30 Seconds

Faster Row

Push-up to Down Dog

Medicine Ball Squats

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Squat Hold: 45 Seconds

Metcon Prep

WALLBALLS

Movement Prep

5 Pausing Front Squats (3s in Bottom)

5 Front Squats

5 Push Press

5 Wallballs

ALTERNATING DUMBBELL POWER SNATCHES

Movement Prep

With Lighter Weight:

15 Seconds Deadlifts (Each Arm)

15 Seconds High Pulls (Each Arm)

15 Seconds Strict Presses (Each Arm)

15 Seconds Alternating Dumbbell Snatches

Metcon

Pinball (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Row Calories

1 Minute Rest
DESCRIPTION & STIMULUS

GENERAL

We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout

Keep a running count of your reps for each round and record them on a whiteboard during your rest period

Your score is total reps accumulated over the 5 rounds

WALLBALLS

Choose a weight here that you could complete 30+ reps unbroken when fresh

This is ideally a weight that allows for at least 15 reps per round within the workout

ALTERNATING DUMBBELL POWER SNATCHES

This should also be a weight that you could cycle for 30+ reps unbroken when fresh

We’ll alternate arms on every rep during the workout

After Party

Tempo Back Squat

On the Minute x 10:

1 Pausing “One and One Quarter” Squat Video

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%