CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

2 Minutes

Easy Row or Bike

1 Minute

Single Leg Glute Bridges (30 Seconds Each)

Push-up to Down Dog

Glute Bridge Walkouts

Front Plank on Hands

Alternating Bird Dogs

Inchworm to Push-up

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Lats Foam Roll: 1 Minute Each Side

Barbell Thoracic Opener: 2 Minutes

Wrist Stretch: 30 Seconds Each Direction

Metcon Prep

HANDSTAND PUSH-UPS

Movement Prep

15 Second Handstand Hold on Wall

15 Second Tripod Position Hold

5 Kick Ups + Lower Downs (No Press)

1-3 Strict Handstand Push-ups

3-5 Handstand Push-ups

Movement Subs

Reduce Volume

Feet on Box

Pike Handstand Push-ups

Double Dumbbell Seated Strict Press

DEADLIFTS

Movement Prep

1 Minute of Slow PVC Hinge Drill

30 Seconds Slow Deadlifts

Build to Lighter Weight

10 Slow Deadlifts

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
GENERAL

“Diane” is a classic CrossFit benchmark workout, which includes a lower body pull and upper body press

Times on this workout range from a little over 2 minutes to upwards of 10 minutes

Just like with a high intensity workout like “Fran”, the shorter the workout, the longer the preparation

While there is a lot of time allotted for instruction and practice rounds, feel free to add in some deadlift strength work or a handstand push-up skill EMOM before the metcon

DEADLIFTS

Athletes can choose a moderate weight on the deadlift that they could complete 21+ reps unbroken when fresh

This is a load that athletes should be able to complete in no more than 3 sets on each round during the workout

HANDSTAND PUSH-UPS

In order to complete the handstand push-ups at the prescribed rep scheme, we recommend that athletes have at least 15+ reps unbroken when fresh

If they’re not quite there yet, we can adjust the volume or choose a variation of the handstand push-up to complete

Consider the following modifications:

Volume: Drop Reps to Something Like 15-12-9, 12-9-6, or 9-6-3

**Subs: **See Daily Video for Visual of Options and Teaching Points for List