CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Plate Romanian Deadlifts

Plate Front Raises

Plate Deadlifts

Plate Overhead Reverse Lunges

Plate Counterbalance Squats

Plate Ground to Overhead

*Warmup completed with 15/10 plates

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Metcon Prep

DEADLIFT

Movement Prep

Establish Set-up Position

10 Deadlifts

PUSH PRESS

Movement Prep

10 Second Dip Hold

5 Dips

5 Strict Presses from a Dip

5 Push Presses

Weightlifting

Push Press (5-5-5-5-5-5)

• All sets today will come from the rack

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

Metcon

: Bar Rescue (Time)

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (115/85)
PUSH PRESS

• We’re choosing our weight for the barbell based off the push press

• Choose a weight that you can complete in 1-2 sets each round

DEADLIFT

• The deadlift is intended to be relatively light compared to the push press within the workout