Select Page

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Bodyweight Warmup

30 Seconds Each:

Air Squats

Hollow Hold

Box Step-ups

Air Squats

Arch Hold

Lateral Box Step-ups

Mobility

Box Supported Ankle Stretch: 40 Seconds

Squat Hold: 40 Seconds

Child’s Pose on Medicine Ball: 40 Seconds

Metcon Prep

ALL MOVEMENTS

Run Movement Prep

100 Meter Run

Toes to Bar Movement Prep

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Toes to Bar Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Box Jump Movement Prep

10 Small Hops in Place

10 Tall Hops in Place

10 Alternating Box Step-ups

3 Box Jumps (Low Box)

3 Box Jumps (Workout Box)

Wallball Movement Prep

5 Front Squats

5 Push Press

5 Wallballs

Metcon

Toe to Toe (Time)

2 Rounds For Time:

800 Meter Run

60 Wallballs (20/14)

400 Meter Run

40 Box Jumps (24″/20″)

200 Meter Run

20 Toes to Bar
DESCRIPTION & STIMULUS

GENERAL

Going long today, as we expect this workout to take between 20-30 minutes to complete

WALLBALLS

Choose a weight that allows you to complete at least set of 10’s within the workout

BOX JUMPS

These are standard box jump, so stand to full extension on top of the box

TOES TO BAR

Choose a rep number or variation here that allows you to complete the 20 reps in 1:30 or less

RUNNING

If unable to run outside, complete one of the following:

800’s:

1000 Meter Row

2000 Meter Bike Erg

56/40 Calorie Assault or Echo Bike

600 Meter Air Runner or Trueform

400’s:

500 Meter Row

1000 Meter Bike Erg

28/20 Calorie Assault or Echo Bike

300 Meter Air Runner or Trueform

200’s:

250 Meter Row

500 Meter Bike Erg

14/10 Calorie Assault or Echo Bike

150 Meter Air Runner or Trueform

At Home WOD – With Equipment

Warm-up

2-3 Sets

10 Dumbbell Push Press (5/5)

20 Air Squats

200m Run

2-3 Sets

15 Banded Good Mornings*

30 Second Front Plank

*Use broomstick, band, or no equipment

Movement Videos

Goblet Dumbbell Thrusters – https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be

Metcon

Ham & Cheese (Time)

1 Mile Run

Into…

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters

Burpees

Into…

1 Mile Run
STIMULUS

We have a simple couplet sandwiched between a 1 mile run buy in and cash out

Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out

For the couplet, lay out goes:

10 Goblet Dumbbell Thrusters

10 Burpees

9 Goblet Dumbbell Thursters

9 Burpees

8 Goblet Dumbbell Thrusters

8 Burpees

etc.

Standard burpees with chest to the ground and full extension of the hips with the jump at the top

This can be a long grind of a workout, we expect this workout to take 25-35 Minutes

The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’

Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward

Your score is total time of completion

SUBS

Run

2000m/1600m Row

115/80 Calorie AB

3200M Bike Erg

At Home WOD

Warm-up

2-3 Sets

10 Odd -Object Press

20 Air Squats

200m Run

2-3 Sets

15 Banded Good Mornings *

30 Second Front Plank

*Use broomstick, band, or no equipment

Movement Videos

Odd-Object Thrusters. – https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

Metcon

“Ham & Cheese” (No Equipment Version) (Time)

1 Mile Run

Into…

10-9-8-7-6-5-4-3-2-1:

Odd-Object Thrusters

Burpees

Into…

1 Mile Run
STIMULUS

We have a simple couplet sandwiched between a 1 mile run buy in and cash out

Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out

For the couplet, lay out goes:

10 Odd-Object Thrusters

10 Burpees

9 Odd-Object Thursters

9 Burpees

8 Odd-Object Thrusters

8 Burpees

etc.

Standard burpees with chest to the ground and full extension of the hips with the jump at the top

This can be a long grind of a workout, we expect this workout to take 25-35 Minutes

The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’

Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward

Your score is total time of completion

SUBS

Run

100 Odd-Object Step-ups (use something higher then the normal 24″/20″)

Body Armour

3 Giant Sets:

10 Single Legged Tempo Romanian Deadlifts (right)

10 Single Legged Tempo Romanian Deadlifts (left)

10 Dumbbell Good Mornings

Rest as needed between sets.

Not for time or score, but for quality movement.

Single Legged Tempo Romanian Deadlifts

-Split position by about a single foot (not a “split jerk distance”

-If right foot is in front, dumbbell in right hand

-Bend back knee and come to your toes so all weight is on the front foot

-3 seconds tempo lowering, where athletes choice on depth (only as far as p-roper positioning allows)

-Normal speed up

-Complete all 10 reps on the right side, then switch to left

Dumbbell Good Mornings

-Dumbbell placed on back rack position

-Unlock knees, and maintain a soft bend

-Drive hips backwards as we hinge forward

-Slow and smooth is the aim, lowering only as far as 100% positioning allows