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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Group Synchro Row @ 24 Strokes Per Minute

Active Spidermans

Group Synchro Row @ 26 Strokes Per Minute

Samson + Air Squat

Group Synchro Row @ 28 Strokes Per Minute

Active Divebombers

Group Synchro Row @ 30 Strokes Per Minute

Slow Air Squats

Dumbbell Warmup

Each Arm with Light Dumbbell:

5 Deadlifts

5 Russian Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press

Mobility

Dumbbell Ankle Stretch: 1 Minute Each Side

Medicine Ball Squat Hold: 1 Minute

Metcon Prep

WALLBALLS

Movement Prep

5 Pausing Front Squats (3 Seconds)

5 Pausing Wallballs (3 Seconds)

5 Wallballs

DUMBBELL POWER SNATCH

Movement Prep

Each Arm With Lighter Weight:

5 Quarter Squats

5 Push Press + Quarter Squat

5 Push Jerks

5 Dumbbell Snatch

Then..

6 Alternating Dumbbell Snatches

With Workout Weight:

6 Alternating Dumbbell Snatches

Metcon

Halftime (Time)

30-20-10:

Dumbell Power Snatch (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Burpees

Calorie Row
GENERAL

Going from all weight to no weight in this two-part workout

You’ll complete all reps on the dumbbell power snatches and wallballs before moving on to the barbell facing burpees and calories on the rower

There is no rest between the first part and the second part

WALLBALLS

Choose a wallball weight that allows you to complete the rounds of 30 and 20 in 2 sets

Women: 9′ target

DUMBBELL POWER SNATCH

Choose a dumbbell snatch weight that allows you to complete the rounds of 30 and 20 in 2 sets

Alternate arms every rep on the dumbbell power snatches, with both heads of the dumbbell touching the ground

ROW

Women: 9-15-21 Calories

If short on rowers, stagger heats by 8 minutes or start athletes on different parts of the workout