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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

General Warmup

30 Seconds Push-up to Down Dog

30 Seconds Front Plank

1 Minute Chest Stretch on Wall

30 Seconds Air Squats

30 Seconds Glute Bridges

1 Minute Front Rack Stretch

30 Seconds Inchworm to Push-up

30 Seconds Alternating Bird Dogs

1 Minute Barbell Straddle Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

ALL BARBELL MOVEMENTS

Movement Prep

Build to All Workout Weights With Team in Reverse Order:

Deadlift

Front Squat

Strict Press

Building in reverse order allows teams to finish their movement prep on the movement they’re going to begin the workout on.

Metcon

Bar Crawl (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 7:

50 Strict Press (95/75)

50 Strict Press (115/95)

Max Strict Press (135/115)

Rest 3 Minutes

AMRAP 7:

50 Front Squats (135/95)

50 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)
Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around

A good break-up strategy is one that helps you avoid excess muscle fatigue early

You’ll benefit from switching partners before the bar starts to slow down

If you have to struggle to lock out the weight, it’s too late

It’s not about the size of the set, rather the consistency of all sets

Below are potential break-up strategies from each bar:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps