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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 8:00)

60 Seconds

Easy Shuttle Runs

Lateral Box Step Overs

40 Seconds

Moderate Shuttle Runs

Inchworm to Push-up

30 Seconds

Faster Shuttle Runs

Box Facing Step-ups

Metcon Prep

SHUTTLE RUNS

Movement Prep

6-10 Shuttle Runs

BURPEE BOX JUMPS

Movement Prep

5 Burpees

5 Box Jumps (Lower Height)

5 Burpee Box Jumps (Workout Height)

Metcon

4-Wheel Drive (5 Rounds for reps)

5 Rounds:

AMRAP 4:

21/15 Calorie Row

15 Burpee Box Jumps (24″/20″)

Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds
DESCRIPTION & STIMULUS

GENERAL

In this high intensity interval piece, you’ll work for 4 minutes and then rest for 4 minutes

With a lot of rest built in, we’re looking to bring the heat when it’s time to work

Rounds begin on the 0:00 – 8:00 – 16:00 – 24:00 – 30:00

Once you finish the bike and burpee box jumps, you’ll complete as many 10 meter shuttle runs as you can in the time remaining

Record total shuttle runs for each round, as your score is lowest number of the 5 rounds

BURPEE BOX JUMPS

You can jump or step out of the burpee, but must jump up to the box

Make sure to stand to full extension on top of the box before jumping or stepping back down

10 METER SHUTTLE RUNS

Set cones 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone

We want at least 1 minute for the shuttle runs, so reduce the volume or cap the bike and burpee box jumps at 3 minutes for each round

After Party

Front Squat

7 Sets of 1:

5-Pause Front Squat Video

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%