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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

General Warmup

100 Meter Run

30 Seconds Active Spidermans

30 Seconds Active Divebombers

100 Meter Run

30 Second Front Plank

30 Second Superman Hold

100 Meter Run

30 Second Right Side Plank

30 Second Left Side Plank

100 Meter Run

30 Second Right Side Dumbbell Overhead Hold

30 Second Left Side Dumbbell Overhead Hold

Dumbbell Warmup

Each Side With Single Light Dumbbell:

5 Deadlifts

5 Russian Dumbbell Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

Mobility

Banded Shoulder: 1 Minute Each Side

Banded Hamstring: 1 Minute Each Side

Banded Hip Flexor: 1 Minute Each Side

Metcon Prep

BURPEES

Movement Prep

15 Second Plank Hold

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5 Slow Burpees (Standards)

5 Fast Burpees (Tight Body)

DUMBBELL STRICT PRESS

Movement Prep

Each Arm With a Light Dumbbell:

15 Second Overhead Hold

5 Strict Presses

Weightlifting

Single Arm Dumbell Press (8-8-8-8-8)

Athletes have 15 minutes to complete 5 sets of 8 on each arm, for a total of 10 sets

One set every 1:30 equals out to 15 minutes

Athlete can build in weight and challenge themselves, but aiming to complete the sets of 8 unbroken

Metcon

Surfer On Acid (Time)

3 Rounds:

400 Meter Run

21 Burpees
GENERAL

It is a fast-paced, bodyweight workout that should last between 8-12 minutes

DUMBBELL STRICT PRESS

Use one dumbbell for the strict presses, completing 5 sets of 8 on each side

Athletes can build in weight as they go – choosing loads that are challenging, but unbroken each set

BURPEES

These are standard burpees – requiring chest to deck, full extension of the hips, and a little clap overhead

RUN

If unable to run, complete one of the following:

500 Meter Row