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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Jog Around Room

Active Dive-bombers

Slow Air Squats

Skip Around Room

Active Dive-bombers

Air Squats

Bear Crawl Around Room

Active Dive-bombers

Jumping Air Squats

*Have athletes move around perimeter of room like a track for jogs, skips, and bear crawls

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep


Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kick & Pops

3 Pull-ups

Movement Substitutions

Reduce Reps

Banded Pull-ups

Ring Rows

Jumping Pull-ups


Movement Prep

5 Push Press

10 Second Overhead Hold


5 Front Squats

10 Second Front Squat Hold


5 Thrusters


Build to Workout Weight


Heartburn (Time)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees


• Going lighter and longer in this repeat workout


• Thruster and pull-up weight and variation should be something that athletes can complete unbroken each round

• Standard burpees, requiring full extension and small clap overhead

• 1 Round of the Bergeron Beep Test should take no more than 1:30 per round (30 seconds per movement)