CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

400M run

30 Seconds

Active Samson Click Here

Banded Good Mornings

Down Dog

Banded Good Mornings

Active Spidermans

Banded Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Metcon Prep

DUMBBELL HANG CLEAN AND JERKS

Movement Prep

Each Side With Lighter Dumbbell:

5 Dumbbell Hang Cleans

5 Dumbbell Strict Press

5 Dumbbell Push Jerks

5 Dumbbell Hang Clean and Jerks

DEADLIFTS

Movement Prep

5 Top Half Deadlifts (Knee to Waist)

5 Full Deadlifts

Build to Lighter Weight

5 “Click-Click” Deadlifts

Metcon

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

400 Meter Run

20 Lateral Barbell Burpees

15 Deadlifts (245/165)
• Looking to choose weights and variations that allow athletes to complete 2+ to 3+ rounds (5-6 minute rounds)

WEIGHTED MOVEMENTS

• Choose dumbbell and barbell weights that allow you to complete the work in 3 sets within the workout

LATERAL BARBELL BURPEES

• No need to stand to full extension on each rep