CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Medicine Ball Deadlifts

Push-up to Down Dog

Glute Bridges

Medicine Ball Strict Press

Push-up to Down Dog

Single Leg Glute Bridges (30 Seconds Each)

Medicine Ball Squats

Push-up to Down Dog

Front Plank Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

WALLBALLS

Movement Prep

5 Front Squats

5 Thrusters

5 Wallballs

DEADLIFTS

Movement Prep

Establish Starting Position

7 Pausing Deadlifts

Build to All Workout Weights

*Pause 2 Seconds at Mid-Shin to Establish “Laces” Start Position

Metcon

Frank the Tank (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
GENERAL

Each interval begins with a buy-in of wallballs that only happen once

With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees

The score for each section is total rounds and reps of deadlifts and bar facing burpees

WALLBALLS

Wallballs should take no longer than 2:30, 2:00, and 1:00 respectively

Adjust number or stick to a time cap to allow enough time on the scored portion of today’s workout

DEADLIFTS

Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out

LATERAL BAR BURPEES

There is no need to stand to full extension on the lateral bar burpees