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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

6 Minutes For Quality:

Buddy 1

1 Round:

5 Ring Rows

10 Kettlebell Goblet Squats (Light Weight)

15 Sit-ups

Buddy 2

Easy Row

*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Kettlebell Ankle Stretch: 30 Seconds Each Side

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Metcon Prep

ROW

Movement Prep

30 Seconds Just Legs

30 Seconds Full Stroke

CHEST TO BAR PULL-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Subs

Reduce Reps

Chin Over Bar Pull-ups

Jumping Chest to Bar

Banded Chest to Bar Pull-ups

Ring Rows

KETTLEBELL SWINGS & THRUSTERS

Kettlebell Swing Movement Prep

With Lighter Weight:

5 Russian Kettlebell Swings

10 Full Kettlebell Swings

Thruster Movement Prep

5 Pausing Front Squats

5 Push Press (Throw the Bar Higher With Each Rep)

5 Thrusters

Metcon

Workaholic (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)
GENERAL

In this two-part workout, athletes will complete all three rounds of rowing and pull-ups before moving onto the three rounds of swings and thrusters

There is no rest between the two parts

This workout is intended to take 15-24 minutes

CHEST TO BAR PULL-UPS

Choose a pull-up variation that you can complete the 15 reps within 3 sets during the workout

WEIGHTED MOVEMENTS

Choose weights that you can complete in 2 sets on each round for both movements