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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Inchworm to Push-up

Glute Bridges

Slow Air Squats

Single Leg Glute Bridges (30s Each)

Active Spiderman + Hamstring Stretch

Glute Bridge Walkouts*

*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Child’s Pose on Kettlebell: 1 Minute

Kettlebell Squat Hold: 1 Minute

Metcon Prep


Kettlebell Swing Movement Prep

With Lighter Bell:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

With Workout Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

Thruster Movement Prep

5 Pausing Strict Press (Pause 3 Seconds Overhead with Empty Barbell)

5 Pausing Thrusters (Pause 3 Seconds Overhead with Light Barbell Weight)

10 Thrusters

Start Building to Heavy 10-Rep Thruster


Thruster (3-5-6-10-10)

With the bar starting from the floor, build to a 10RM thruster

There is no re-bend of the legs at the finish of the movement

When going for a 10-Rep, it may be helpful to only take 2-3 attempts at the 10 reps

As you warmup at lighter weights, work between 5-6 reps as to not fatigue too much


Sucker Punch (Time)


Kettlebell Swing (53/35)

Thrusters (75/55)

Looking for kettlebell and barbell weights that you could complete 30+ reps unbroken when fresh – or weights that you can complete the bigger sets (21-18-15) with a maximum of 2 quick breaks

The kettlebell swings are full swings, finishing with full extension overhead