CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Plate Hops

Active Samson

Glute Bridges

Plate Ground to Overhead

Active Spidermans

Right Leg Glute Bride

Plate Counterbalance Squats (Check Video)

Push-up to Down Dog

Left Left Glute Bridge

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

(10:00 – 12:00)

Groin Stretch with Child’s Pose: 1 Minute

Plate Ankle Stretch: 30 Seconds Each Side

Metcon Prep

PULL-UPS

Movement Prep

15 Second Dead Hang

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

Movement Substitutions

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

THRUSTERS

Movement Prep

Establish Grip & Elbow Position

5 Push Press

5 Front Squats

5 Thrusters

FRONT SQUATS

Movement Prep

Establish Grip & Elbow Position

3 Pausing Front Squats

3 Front Squats

Weightlifting

Front Squat Complex (1-1-1-1-1-1)

1 Pause Front Squat + 1 Front Squat
Taken from the rack

15 minutes to gradually build to heavy complex

Use buddies on the rack to hold each other accountable to the 2 second pause on the first rep

Metcon

Jack Daniels (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups
Sub Rowing for Run – 1250M