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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


Banded Shoulder: 1 Minute Each Side

Banded Hamstring: 1 Minute Each Side

Banded Hip Flexor: 1 Minute Each Side

Metcon Prep


Movement Prep

15 Second Plank Hold


5 Slow Burpees (Standards)

5 Fast Burpees (Tight Body)


Movement Prep

Each Arm With a Light Dumbbell:

15 Second Overhead Hold

5 Strict Presses


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


Surfer On Acid (Time)

3 Rounds:

400 Meter Run

21 Burpees

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


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


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


If unable to run, complete one of the following:

500 Meter Row