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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Active Samson

Kettlebell Deadlifts

Push-up to Down Dog

Russian Kettlebell Swings

Inchworm to Push-ups

Kettlebell Goblet Squats

*Performed with lighter kettlebell

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Reverse Lunges (Each Side)

5 Elbow Rotations

5 Strict Press & Reach

5 Romaninan Deadlifts

5 Front Rack Reverse Lunges (Each Side)

Mobility

Pigeon Pose with Kettlebell Lat Reach: 1 Minute Each Side

Metcon Prep

KETTLEBELL REVERSE LUNGES

Movement Prep

10 Reverse Lunges (No Weight)

6 Reverse Lunges (Light Kettlebell)

KETTLEBELL SWINGS

Movement Prep

5 Russian Swings (Upright Torso)

5 Russian Swings (More Horizontal Torso)

5 Full Swings (Upright Torso)

5 Full Swings (More Horizontal Torso)

PUSH JERKS

Movement Prep

10 Second Dip Hold

5 Slow Dips

5 Push Press

5 Push Jerks

Weightlifting

Push Jerk (3-3-3-3-3-3)

• Athletes will have 12-13 minutes to build to their heavy triple from the rack

Metcon

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)