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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Single Unders

Push-up to Down Dog

Slow Air Squats

Single Unders

Shoulder Taps

Arms Overhead Air Squats

Single Unders

Active Dive-bombers

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

Metcon Prep


Movement Prep

20 Seconds Single Under Practice

20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

45 Seconds of Practice

45 Single Unders


Movement Prep

10 Scap Pull-ups

10 Kips Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Substitutions

Reduce Reps


Jumping Pull-ups

Banded Pull-ups

Ring Rows


Movement Prep

5 Front Squats

5 Strict Press

5 Push Press

5 Thrusters


Thruster (3-3-3-3-3-3)

Reps coming rom the floor, so should be something you can clean up

You can squat clean the first rep, but a power clean might help you stay more balanced at the start

You can pause in the front rack if needed before going into the squat to slow down the heavier weights


Tailspin (AMRAP – Rounds and Reps)


15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders
• Not about going big, rather finding something you can maintain for 14 minutes and minimize time spent not moving

• Just get started with the first set of the next movement upon transitioning

• Getting that first set done and taking your break after is mentally powerful