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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

General Warmup

45 Seconds Spiderman + Hamstring Stretch

45 Seconds Slow Air Squats

30 Seconds Spiderman + Hamstring Stretch

30 seconds Slow Air Squats

15 Seconds Spiderman + Hamstring Stretch

15 Seconds Slow Air Squats

Spiderman + Hamstring Stretch

Partner Rowling

1000 meters for time split between two partners

To make it fair, line up athletes by height and pair the athletes at the end of each side up together

5 rounds each on the rower, looking to land exactly on 100 meter intervals (100-200-300…)

The game is over when the screen says 1000 meters, so don’t reset the monitor

There will be a penalty for the partner who gets off the rower for every meter they are under or over

For example, if they land at 97 or 103, penalty is 3 air squats

Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing

They can sit ready on the erg as they wait

We will cap this game at 8 minutes

Mobility

Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Squat Hold: 1 Minute

Metcon Prep

AIR SQUAT

Movement Prep

10 Pausing Air Squats (With Hands)

10 Faster Air Squats

ROW & DUMBBELL SNATCH

Movement Prep

Performed with Lighter Weight:

30 Seconds Legs Only Row

30 Seconds Dumbbell Deadlifts

30 Seconds Legs and Hips Row

30 Seconds Dumbbell Straight Arm Jumps

30 Seconds Full Stroke

30 Seconds Dumbbell Snatch (15 Seconds Each Arm)

Then…

10 Alternating Dumbbell Snatches

With the alternating dumbbell snatches, let’s practice switching hands in front of the face. In a fast paced workout, switching hands before the floor can be helpful. Switching hands on the floor is not only slower, but can also be harder on the muscles – as there is no momentum from the top. Switching in front of the face is faster and uses momentum to your advantage.

Metcon

Air Conditioning (4 Rounds for time)

On the 5:00 x 4 Rounds:

20 Single Arm Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Row
GENERAL

Looking to push the pace in this interval conditioning piece

Athletes should choose weights and/or rep schemes that allow them complete the 3 movements in 3:00 – 3:30

This allows for at least 1:30 – 2:00 of rest before the next round

Record all round splits, as the score is the slowest of the 4 rounds

Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00

With time included for a stagger, this workout will take 22 minutes to complete

DUMBBELL SNATCHES

Alternate arms on every rep for a total of 20

Both heads of the bell should touch the ground on every rep