CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Row & Stretch

300 Meter Easy Row

1 Minute of Down Dog Click Here

200 Meter Moderate Row

45 Seconds of Up Dog Click Here

100 Meter Faster Row

30 Seconds of Active Divebombers Click Here

Double Dumbbell Warmup

5 Romanian Deadlifts

5 Double Dumbell Russian Swings

5 Double Dumbbell Hang Cleans

5 Strict Press & Reach

5 Pausing Front Squats

*Completed with light set of dumbbells

Mobility

Couch Stretch: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

Metcon Prep

ROW

Movement Prep

30 Second Catch Position Hold with Feet Out

20 Seconds Easy Row with Feet Out

100 Meter Easy Row (Feet Strapped In)

DOUBLE DUMBBELL DEADLIFTS

Movement Prep

Performed With Light Dumbbells:

10 Wall Hip Hinges

10 Double Dumbbell Deadlifts

DOUBLE DUMBBELL PUSH PRESS

Movement Prep

With Lighter Dumbbells:

5 Strict Presses

5 Dip & Stands

5 Push Presses

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Build to Workout Weight

Metcon

Double Fist (Time)

For Time:

500 Meter Row

12-9-6:

Double Dumbbell Deadlifts

Double Dumbbell Push Press

1000 Meter Row

12-9-6:

Double Dumbbell Deadlifts

Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)
GENERAL

• The meters on the row separate the two identical dumbell couplet pieces

• Looking to choose weights and distances that allows athletes to complete the work in under 20 minutes

• The flow of the workout goes as follows:

500 Meter Row

12-9-6 Dumbbells

1000 Meter Row

12-9-6 Dumbbells

500 Meter Row

DUMBBELL MOVEMENTS

• Choose a light-moderate dumbbell weight that you’ll complete the push presses unbroken throughout

• For the deadlift, only one head of the bell has to touch the floor on each rep