CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

45 Seconds

Alternating Single Leg Touches (Video)

Inchworm to Push-up

Single Leg Alternating Dumbbell Romanian Deadlifts (Video)

Active Dive-bombers (Video)

Dumbbell Romanian Deadlifts

Push-up to Down Dog

*Warmup performed with light set of dumbbells

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Forearm Smash: 1 Minute Each Side

Metcon Prep

ABMAT SIT-UPS & FARMERS CARRY

AbMat Sit-up Movement Prep

Establish Top Position

10 AbMat Sit-ups

Farmers Carry Movement Prep

With Lighter Dumbbells:

Establish Standing Position

50 Meter Farmers Carry

DEADLIFTS

Movement Prep

Establish Set-up Position

5 Reps of “First Pull” Drill

5 Deadlifts

Deadlift (3-2-1)

• We have a long 20 minutes to build to our heavy sets of 3-2-1

• The set of 3 will take the longest to get to

• Take about 8-10 minutes to warmup and build to the heavy set of 3

• Take about 5-6 minutes each to build to the heavy sets of 2 & 1

Metcon

Shrute Farms (AMRAP – Rounds and Reps)

AMRAP 14:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)
FARMERS CARRY

• Grind away at the farmers carries, aiming for 1 break maximum

• Moving the feet quickly can decrease the time under tension

• Use the AbMat Sit-ups (unsighted) and Deadlifts (breaking those up) that follow as an incentive to hold on longer

ABMAT SIT-UPS

• This is your chance to get weight out of your hands and move at a steady pace

• Focus on breathing to get the heart rate down

DEADLIFTS

• Looking to complete these reps between 1-3 sets

• Quick sets, quick breaks

o 1 Set: 15

o 2 Sets: 8-7 or 9-6

o 3 Sets: 5-5-5 or 6-5-4