Announcements

3rd of July, Wednesday – the City of Tucker Fireworks are the night of the 3rd. Main Street closes at 4 pm, but parking is available at off street businesses (same parking as Tucker Day – banks, churches, etc). The last class of the day will be at 12 pm. We will have open gym from 5:30 pm-7 pm.

4th of July, Thursday – 9 am class only team workout 🇺🇸

5th of July, Friday – normal class schedule, minus 8 am

CrossFit Tucker – CrossFit

WOD Brief and Warmup

0:00 – 12:00)

With a Partner

Partner 1:

3 Minute Row (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:

6 x 30 Seconds Each of Banded Movement

Switch stations after the 3 minutes. If you have enough bikes, you don’t have to partner people up. Run them together on the same station.

Banded Movements:

Glute Bridges

Right Leg Glute Bridge

Left Leg Glute Bridge

Alternating Front Plank Leg Raises

Pausing Air Squats

Air Squats

*Place mini band just above the knees if you have them. If not, complete these slow and controlled without a band.

Dumbbell Warmup

With Light Set of Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

5 Reverse Lunges (Each Leg)

Mobility

Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Goblet Squat Hold: 1 Minute

Metcon Prep

BOX JUMP OVERS

Movement Prep

5 Tall Box Jump Overs (Lower Height)

DUMBBELL FRONT SQUATS

Movement Prep

With Lighter Weight:

5 Dumbbell Front Squats (Pausing at Top)

5 Dumbbell Front Squats (No Pause)

Metcon

Leg Work (5 Rounds for time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats (50’s/35’s)

200 m run
• Interval style workout, with rounds beginning every 4 minutes (0:00, 4:00, 8:00, 12:00, 16:00)

• For example, if athlete finish the work in 2 minutes, they have 2 minutes to rest before the next round

• To get the right stimulus, we should have at least 1 minute of rest before the next round

• Score is each round for time.