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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

20 Seconds

Knee to Chest

Straight Leg Kicks

Active Samson

Active Spidermans

Slow Air Squats

Box Step-ups (Facing Box)

Lateral Box Step-ups (Right)

Lateral Box Step-ups (Left)

Side Shuffle (Right)

Side Shuffle (Left)

Bear Crawl

High Knees

Butt Kickers

Skip For Height

Skip For Distance

200 Meter Outside Run

Alternate Between 20 Seconds of Jogging Around Boxes & 20 Seconds of Stretching

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 2 Minutes Each Side

Child’s Pose on Box: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Metcon Prep

BURPEE BOX JUMP

Movement Prep

6 Step-up Burpees

6 Box Jumps (Low Height)

3 Burpee Box Jumps (Low Height)

3 Burpee Box Jumps (Workout Height)

THRUSTERS

Movement Prep

5 Front Squats

5 Push Press

5 Pausing Thrusters (2 Seconds in Bottom)

5 Thrusters

Build to Lighter Weight

Metcon

Master Splinter (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)
GENERAL

Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)

THRUSTERS

Choose a weight on the thruster that you can complete with 1 break max on each round

RUN

If unable to run, complete one of the following:

500 Meter Row

BURPEE BOX JUMP

Athletes should face the box for the burpee and the box jump

Looking to stand to full extension at the top of each rep on the box