CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Single Unders

Push-up to Down Dog

Single Unders

Inchworm to Push-up

Single Unders

Active Divebombers

Modified Barbell Warmup

30 Seconds Each

Good Mornings

Strict Press & Reach

Romanian Deadlifts

Strict Press & Reach

Deadlifts

Strict Press & Reach

Metcon Prep

DOUBLE UNDERS

Movement Prep

30 Seconds of Double Taps

30 Seconds of Double Under Practice

Movement Subs

Reduce Reps

30 Seconds of Practice

45 Single Unders

Strict Handstand Push-ups

15 Second Lockout Hold

15 Second Tripod hold

3 Slow Negatives

1-3 Strict Handstand push-ups

DEADLIFTS

Movement Prep

1 Minute PVC Hinge Drill

30 Seconds Slow Barbell Deadlifts

Weightlifting

Deadlift (5-5-5-5)

Athletes will have 15 minutes to build to their heavy set of 5

Metcon

Detention (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders
GENERAL

The deadlift is a big focus of this two part workout

Looking for athletes to complete at 4-6 rounds in “”Detention””

This works out to a round every 2-3 minutes

DEADLIFTS

Choose a weight here that you can complete 21+ reps unbroken when fresh

Within the workout, the 9 reps should be completed in 2-3 quick sets

DOUBLE UNDERS

Choose a rep scheme or variation that you can ideally complete unbroken each time

Some common subs include:

Reducing Reps

30 Seconds of Double Under Practice

45 Single Unders (1.5x)