Select Page

CrossFit Tucker – CrossFit

WOD Brief and Warmup

WARMUP (0:00 – 12:00)

30 Seconds

Easy Row

Active Spidermans

PVC Pass Throughs

Moderate Row

Active Samson + Air Squat

PVC Lat Stretch

Faster Row

Push-up to Down Dog

PVC Overhead Squats

Modified Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon Prep

LATERAL BURPEES OVER BAR

Movement Prep

8 Frog Hops

4 Lateral Burpees Over Bar

ROW

Movement Prep

30 Seconds Just Legs

30 Seconds Full Stroke

OVERHEAD SQUATS

Movement Prep

30 Seconds PVC Waiter Overhead Squats

30 Seconds PVC Overhead Squats

5 Pausing Barbell Overhead Squats

Metcon

Hot Sauce (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Burpees Over Bar

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Burpees Over Bar

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Burpees Over Bar

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Burpees Over Bar

Max Overhead Squats (135/95)
• In these quick intervals, we’re looking to get to the barbell on every round

• In the first two rounds we want roughly 45-60 seconds on the bar

• On the last two rounds we want 60+ seconds on the bar

• We can adjust reps as needed to accomplish that

• The score today is total number of squats completed at each weight