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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds Each

Push-up to Down Dog

Air Squats

Arch Hold

Air Squats

Hollow Hold

Air Squats


Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep


Movement Prep

10 Second Arch Hold on Floor

10 Second Arch Hold on Bar

10 Kip Swings

3 Knees to Chest

3 Toes to Bar

Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist


Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

Build to All 3 Workout Weights with Teammates



Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist


Tic Tac Toe (Time)

Teams of 3

For Time (30 Minute Time Cap):

3 Rounds:

400 M Run Together

45 Toes to Bar

45 Thrusters (95/65)

45 Thrustrers (115/85)

45 Thrusters (135/95)

3 Rounds:

400 M Run Together

45 Lateral Barbell Burpees


In this teams of 3 workout, 1 athlete works at a time while the other 2 rest

Teams can split up the work however they see is best

In terms of flow:

You’ll start by completing all three rounds of bike and toes to bar

You’ll then move on to the three sets of 45 thrusters

To finish it out, you’ll complete all three rounds of the run and burpees

There is a 30 minute time cap on this workout

If you hit the time cap, put 30:00 as your score and record total reps completed in the notes section


Use one barbell and change the weight for the thrusters after completing each set of 45 reps

It is ok to have multiple barbells if teammates are using different weights

When choosing weights, consider the following recommendations:

1st Bar: You could complete 25+ reps unbroken when fresh

2nd Bar: You could complete 15+ reps unbroken when fresh

3rd Bar: You could complete 10+ reps unbroken when fresh


Let’s choose a variation for toes to bar that you could complete for 15+ reps unbroken if you needed to (see further down page for subs)

Just like the barbell weights, it is ok if you and your teammates are using different variations

At Home WOD


2-3 Sets

200m Run

15 Glute Bridges. –

15 Knuckle Drags. –


Tic Tac Go (AMRAP – Rounds and Reps)


10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Working through a longer 25 minute workout today

After each run we’ll add 10 reps to our Air Squats

Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round

For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For Example *

If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10

At Home WOD – With Equipment


2-3 Sets

20 Single Jumps

15 Glute Bridges. –

15 Knuckle Drag. –


Tic Tac Go (No Running Version) (Time)

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders
Working through a longer workout today we expect this to take between 25-35 Minutes

Let’s think about breaking up the double unders from the beginning into manageable sets

* Break-up Options*

* 25-25

* 30-20

* 20-20-10

* 10-10-10-10-10

Try and find a pace on the air squats that will allow you to keep moving

Your score today will be time of completion

After Party


3 Giant Sets:

:30 Second Ring Body Saw

:30 Second Ring Mountain Climbers

Rest 1 Minute Between Sets