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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Ankle Rocks (30 Seconds Each Side)

Lateral Squat Hold (30 Seconds Each Side)

Squat Hold

Slow Air Squats

Lateral Squats

Wall Squats

30 Seconds Each

Push-up Plank Hold (Top)

Active Spidermans

Alternating Shoulder Taps

Active Twisted Cross

Inchworm to Push-ups

Hollow Hold

Push-up Plank Hold (Bottom)

Push-up to Down Dog

Mobility

Banded 3-Way Shoulder: 30 Seconds Each Direction

Metcon Prep

AIR SQUATS

Movement Prep

Establish Standing Tripod Connection

30 Seconds Pausing Air Squats (Feeling Points of Contact)

10 Air Squats

PULL-UPS

Movement Prep

Establish Tight Hanging Position

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

Movement Substitutions

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

PUSH-UPS

Movement Prep

15 Second Top Position

15 Second Bottom Position Hold

5 Push-ups

Movement Substitutions

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
DESCRIPTION & STIMULUS

GENERAL

Today we’ll complete the Classic benchmark workout “Cindy”

“Cindy” is a well balanced, all bodyweight workout

This benchmark works the full body and allows us to maintain intensity becuase we continuously rotate between an upper body pull, an upper body push, and a lower body push

We’re ideally choosing rep schemes and variations that allow athletes to complete rounds in 1:00-1:30

This works out to somewhere between 13-20 rounds over the 20 minutes

It is helpful to have something to keep track of your rounds like poker chips or marks on a whiteboard

“CINDY”

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

The most challenging aspects of this workout tends to be the upper body movements

Choose rep schemes or variations that allow you to complete the pull-ups in 1 set and push-ups in 1-3 sets

At Home WOD – With Equipment

Movement Videos

Alternating Dumbbell Clean and Jerks. – https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be

Warm-up

3 Sets

1 Minute Bike

10 Lateral Jumps over Dumbbell

10 Alternating Dumbbell Cleans

10 Alternating Dumbbell Push Press

5 Push-ups

Metcon

Kalsnew (Time)

For Time:

100 Alternating DB Clean and Jerks

*OTM – 5 Burpees over DB
STIMULUS

Working through 2 different movements in this conditioning piece

3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time

No need to extend the hips fully on our burpees today

Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks

* See Movement Video*

DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top

Let’s choose a DB weight that would allow you to hit 30+ reps when fresh

When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell

Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks

Your score will be however long it takes you to finish 100 DB Clean and Jerks

Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps

At Home WOD

Movement Videos

Odd-Object Ground to Shoulder. – https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

Warm-up

3 Sets

10 Good Mornings (Use broomstick or cross arms over chest)

10 Lateral Jumps over Odd-Object

10 Odd-Object Ground to Shoulder

10 Odd-Object Press

5 Push-ups

Metcon

“Kalsnew” (No Equipment Version) (Time)

For Time:

100 Odd-Object” Ground-to-Shoulder

*OTM – 5 Burpees over “Odd-Object”
STIMULUS

Working through 2 different movements in this conditioning piece

3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time

No need to extend the hips fully on our burpees today

Once you’ve completed 5 burpees immediately move into alternating Ground to Shoulder

* See Movement Video*

Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top

Let’s set up our Odd-Object weight to something that would allow you to hit 20+ reps when fresh

When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object

Continue to move through the two movements until you’ve completed 100 ground to shoulder

Your score will be however long it takes you to finish 100 Odd-Object Ground to shoulder

Be aware that if you have 2 more Odd-Object ground to shoulder and the clock hits the next minute you need to complete another 5 burpees then finish your two reps