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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Push-up to Down Dog

Banded Pull-Aparts

Moderate Row

Front Plank

Banded Pull-Aparts

Faster Row

Shoulder Taps

Banded Pull-Aparts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep


Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

Movement Substitutions

Banded Pull-ups

Ring Rows


10 PVC Standing Strict Press

5 Push-ups

5 Empty Barbell Strict Press

Movement Substitutions

• Push-ups: Push-up to Box or Bench


Shoulder Press (3-3-3-3-3-3)


Swole Cycle (AMRAP – Reps)

Tabata Style:

Strict Pull-Ups

Row Calories


Row Calories

Tabata: 8 Rounds of :20 On / :10 Off
• Two-part workout today with a focus on upper body pressing and pulling

• Complete all 8 rounds at one movement before switching to next

• For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the rower

• The score today is total reps added up across all 4 stations