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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Active Samson

Box Step-ups (Low Box)

Front Plank

Active Spidermans

Lateral Box Step-ups (Low Box)

Hollow Hold

Push-up to Down Dog

Box Step-ups (Higher Box)

Arch Hold

Air Squats

Lateral Box Step-ups (Low Box)

Sit-ups

Dumbbell Warmup

20 Seconds Each:

Goblet Squat

Single Arm Dumbbell Strict Press (Right)

Goblet Squat

Single Arm Dumbbell Strict Press (Left)

Goblet Squat

Mobility

Dumbbell Ankle Stretch on Box: 45 Seconds Each Side

Child’s Pose on Box: 45 Seconds

Metcon Prep

BOX JUMP OVERS

Movement Prep

15 Seconds Hops in Place

5 Low Box Jumps (Getting Progressively Higher)

5 Workout Height Box Jump Overs

TOES TO BAR

Movement Prep

10 Scap Pull-up

5 Kip Swings

10 Toes Up (Gradually Increasing Height)

Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Waist, Chest, or Elbows

DOUBLE DUMBBELL FRONT SQUATS

Movement Prep

With Lighter Weights:

5 Pausing Front Squats (3s in Bottom)

5 Front Squats

DOUBLE DUMBBELL POWER CLEANS

Movement Prep

With Lighter Weights:

5 Deadlifts

5 Jump Shrugs (Straight Arms)

5 Power Cleans

Metcon

Overkill (Time)

21-15-9:

Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar
DESCRIPTION & STIMULUS

GENERAL

We’ll complete familiar movements with some odd objects in today’s conditioning piece

We expect this workout to take around 12-15 minutes to complete

DUMBBELL MOVEMENTS

Let’s choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh

For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet

BOX JUMP OVERS

Since these are box jump overs, you do not have to stand to full extension on top of the box

TOES TO BAR

Choose a toes to bar variation that you are capable of completing 21+ reps unbroken when fresh

Modifications include reducing reps or choose a sub from the list further down the page

After Party

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106-107%

Set 8 (On the 12:30): 1 Rep @ 107-108%

Set 9 (On the 14:00): 1 Rep @ 107-108%

Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat