CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Active Samson

Knuckle Drags

Moderate Row

Active Spidermans

Bodyweight Good Mornings

Faster Row

Push-up to Down Dog

Russian Baby Makers

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: 90 Seconds

Wrist Stretch: 30 Seconds

Metcon Prep

PUSH JERKS

Movement Prep

15 Second Overhead Hold

5 Behind the Neck Push Jerks

5 Push Jerks

DEADLIFT & ROMANIAN DEADLIFT

Movement Prep

30 Seconds Slow Romanian Deadlifts

30 Seconds Slow Traditional Deadlifts

Weightlifting

Romanian Deadlift (5-5-5-5-5)

Athletes will have about 10 minutes to build to a heavy set of 5 on the romanian deadlift

Over these 10 minutes, we can aim to complete about 5 sets

This works out to 1 set every 2 minutes

We are looking for a slow and controlled motion on the way down

Metcon

Go Fish (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)
DESCRIPTION & STIMULUS

GENERAL

In this two part workout, we’ll start by working on strength and positioning in the Romanian Deadlift

The 1,000 meter row serves as a buy-in to the 3 round triplet that follows

This means the row is only completed once – you won’t return to the machine after completing the initial 1,000 meters

Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9

We expect this workout to take 12-20 minutes to complete

BARBELL MOVEMENTS

Let’s choose our barbell weight based off the more challenging movement – the push jerk

This should be a moderate and challenging weight, but one that allows you to complete the 9 reps ideally unbroken (1 break max)

LATERAL BARBELL BURPEES

You can jump up or step up out of the burpee, but must jump over the bar

There is no need to stand to full extension on the jump over

At Home WOD – With Equipment

Warm-up

For Quality

100 Meter Run

6 Inchworms

6 DB Strict Press

6 Broad Jumps

100 Meter Run

4 Inchworms

4 DB Strict Press

4 Broad Jumps

100 Meter Run

2 Inchworms

2 DB Strict Press

2 Broad Jumps

*Performed with light DB

Metcon

Strict Nicole (AMRAP – Rounds and Reps)

AMRAP 20:

400 Meter Run

Max Strict Pull-Ups
STIMULUS

Run at a moderate pace that you could sustain for 6+ rounds and that allows you to thrive on the goblet thrusters

This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work

Taking short, calculated breaks through the strict pull-ups can sometimes allow you to move faster than bigger sets with longer breaks

SUBS

400m Run – 500m Row or Ski Erg

At Home WOD

Warm-up

For Quality

60 Second Tuck Jumps

6 Inchworms

6 Push-ups

6 Broad Jumps

40 Second Tuck Jumps

4 Inchworms

4 Push-ups

4 Broad Jumps

20 Second Tuck Jumps

2 Inchworms

2 Push-Ups

2 Broad Jumps

Metcon

Strict nicole (No Equipment) (AMRAP – Rounds and Reps)

AMRAP 20:

400 Meter Run

20 Jumping Lunges
STIMULUS

Run at a moderate pace that you could sustain for 6+ rounds and that allows you to thrive on the jumping lunges

This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work

Taking short, calculated breaks through the strict jumping lunges can sometimes allow you to move faster than bigger sets with longer breaks

SUBS

400m Run – 20 x 10m Shuttle Runs