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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Bike Warmup

1 Minute Seconds Easy

1 Minute Seconds Easy-Moderate

1 Minute Seconds Moderate

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 SecondsEach Side)

Glute Bridge Walkouts

Plank Hold Single Leg Extensions (30 Seconds Each Side)

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warrior Squats: 1 Minute

Child’s Pose: 40 Seconds

Front Rack Stretch: 40 Seconds

Metcon Prep

DOUBLE DUMBBELL POWER SNATCHES

Movement Prep

With 2 Light Dumbbells:

10 Deadlifts (Between Legs)

5 Russian Dumbbell Swings

5 Double Dumbbell Push Presses

5 Hang Dumbbell Swings (All the Way Overhead)

5 Double Dumbbell Power Snatches

THRUSTERS

Movement Prep

Establish Strong Front Rack Position

5 Front Squats

5 Push Presses

5 Thrusters

Build to Lighter Weight “

Metcon

Powerhouse (5 Rounds for time)

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike

15 Double Dumbbell Power Snatches (35’s/20’s)

9 Thrusters (135/95)
DESCRIPTION & STIMULUS

GENERAL

You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5-minute window

Rounds begin on the 0:00-5:00-10:00-15:00-20:00

Record your time following the 9th thruster, as your score is the slowest of the 5 rounds

We want these rounds to take less than 4 minutes to complete so you have at least 1 minute to rest

DOUBLE DUMBBELL POWER SNATCHES

Let’s choose a weight here that you can complete in 1-2 sets within the workout

Both heads of the dumbbell should make contact with the floor

There is no stop at the shoulders – the bells go overhead in one fluid motion

Click Here to see a demo of this movement

THRUSTERS

The thruster weight is designed to be on the moderately heavy side

This is a weight that is challenging, but one that you can complete unbroken for 9 reps within the workout

ASSAULT BIKE

If unable to Assault Bike, complete one of the following:

Equal Calorie Row

Equal Calorie Bike Erg or Echo Bike

30/21 Calorie Schwinn Bike

200 Meter Run

If short on bikes, stagger athletes by 2 minutes

At Home WOD – With Equipment

Warm-up

8 Minutes For Quality:

30 Single Unders

200 Meter Row/Run/Bike Erg/10 cal AB

10 PVC Pass Throughs

5 Inchworm to Push-ups

*Use broomstick, band, rake etc.

Metcon

Castaway (AMRAP – Rounds and Reps)

AMRAP 20:

4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges
STIMULUS

This workout is all about finding a rhythm and a way to keep moving for all 20 minutes

The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark

Strict pull-ups will be the only movement we may break up today

There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least

Let’s be mindful of the total accumulated volume of strict pull-ups as we move into 12-15+ rounds

Burpees are standard with chest to ground and full hip extension at the top

Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges

Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes

Your score will be total rounds +reps

SUBS

Pull-Ups

Horizontal Ring Rows

Barbell Rows (put the barbell in a rack – similar to ring row)

Ring Pull-ups

At Home WOD

Warm-up

8 Minutes For Quality:

30 Single Unders

200 Meter Row/Run/Bike Erg/10 cal AB

10 PVC Pass Throughs

5 Inchworm to Push-ups

*Use broomstick, band, rake etc.

Movement Videos

How to Create an Odd-Object – https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Odd-Object Rows – https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

Odd-Object Lunges – https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be

Metcon

“Castaway” (No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges
STIMULUS

This workout is all about finding a rhythm and a way to keep moving for all 20 minutes

The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark

Odd-object rows will be the only movement we may break up today

There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least

Let’s be mindful of the total accumulated volume of odd-object rows as we move into 12-15+ rounds

Set up your odd-object weight to be a heavy and challenging weight

Burpees are standard with chest to ground and full hip extension at the top

Odd-object will be held horizontally across the chest during the lunges

Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes

Your score will be total rounds +reps

Metcon

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells