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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Minute

Easy ROW

Active Spidermans + Hamstring Stretch

Walking Lunges (No Weight)

Moderate ROW

Active Samson + Air Squat

Single Arm Dumbbell Farmers Carry (30 Seconds Each Arm)

Faster ROW

Active Divebombers

Single Arm Dummbbell Overhead Carry (30 Seconds Each Arm)

Mobility

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Metcon Prep

PULL-UPS

Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

5 Lat Press Downs (Aggressive Push Down in Kip Swing)

3 Pull-ups

Movement Subs

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

DUMBBELL SNATCHES

Movement Prep

With Lighter Weight:

DUMBBELL STEP-UPSMovement Prep

6 Step-ups (No Weight)

6 Dumbbell Step-ups

Metcon

Big Bird (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches (50/35)

20/15 Calorie Row

20 Dumbbell Box Step-Ups (24″”/20″”)

20 Pull-ups
GENERAL

Using a single dumbbell in this longer AMRAP workout

Looking to complete 3+ to 4+ rounds, or rounds taking less than 6 minutes to complete

DUMBBELL MOVEMENTS

Pick a weight that you can complete the snatches and box step-ups with 1 break max each round

For the dumbbell snatches, alternate hands every rep for a total of 20 reps

For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps

PULL-UPS

Choose a bar pull-up rep number or variation that you can complete in 3-4 quick sets within the workout