CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

40 Seconds

Station 1: Easy Row

Station 2: Active Spidermans

Station 3: Barbell Good Mornings

Station 1: Moderate Row

Station 2: Mountain Climbers

Station 3: Barbell Romanian Deadlifts

Station 1: Faster Row

Station 2: Slow Burpees

Station 3: Barbell Deadlifts

Metcon Prep

LATERAL BARBELL BURPEES

Movement Prep

3 Lateral Barbell Burpees (Each Partner)

DEADLIFTS

Movement Prep

Establish Set-up Position

30 Seconds Slow Deadlifts

Break Into Teams and Build to Workout Weight

Metcon

Dead Sea (4 Rounds for reps)

Teams of 3

4 Rounds:

4:00 Row for Calories

3:00 Lateral Burpees over Barbell

2:00 Deadlifts (225/155)

No Rest Between Rounds
DESCRIPTION & STIMULUS

One athlete works at a time while the other two rest in this team of 3 workout

With a 1:2 work to rest ratio, we’re looking for a high intensity during the work intervals

There is no required break up plan, as teams can switch out however they best see fit

Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell

There is no rest between rounds – teams will move right back to the rower following the deadlifts (36 minutes straight)

Athletes will record total reps at each station, with their final score being total reps accumulated over the 4 rounds

LATERAL BARBELL BURPEES

There is no need to stand to full extension on the lateral barbell burpees

DEADLIFTS

Choose a deadlift weight that allows for 25+ reps unbroken when fresh

Athletes can use different weights and barbells as needed