CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

5 Minutes For Quality

5 Push-up to Down Dogs

10 Straight Leg Sit-ups

15 Second Front Plank on Hands

20 Lateral Hops Over Barbell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Assisted Straddle Stretch: 1 Minute

Pec Stretch on Wall: 45 Seconds Each Side

Metcon Prep

BARBELL FACING BURPEES

Movement Prep

3 Burpees

3 Barbell Facing Burpees

TOES TO BAR

Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

3 Toes to Bar

Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Elbow / Chest / Waist

DEADLIFTS

Movement Prep

With Light Plates on the Bar:

10 Deadlifts

Build to Slightly Heavier Weight:

5 Deadlifts

Build to Weight 1 Jump Away From Workout Weight:

Metcon

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.


Marston (AMRAP – Rounds and Reps)

“Marston”

AMRAP 20:

1 Deadlift (315/205)*

10 Toes to Bar

15 Barbell Facing Burpees

After Party

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

*Percentages Based on 1RM Front Squat