CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

45 Seconds

Medicine Ball Deadlifts

Alternating Bird Dogs

30 Seconds

Medicine Ball Ground to Overhead

Glute Bridges

15 Seconds

Medicine Ball Slams

Air Squats

*Performed with Workout Weight Medicine Ball

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

Med Ball Thrusters

Movement Prep

Establish Hand Position

5 Front Squats

5 Push Press

5 Wallballs

DEADLIFTS

Movement Prep

With an Empty Barbell:

5 Pausing Floor Pushes (Start at Mid-Shin and Pause for 3 Seconds Just Below the Knee)

5 Hip Pushes (Start Just Below the Knee and Finish at the Top)

5 Deadlifts

Build to Light Weight:

5 Pausing Floor Pushes

5 Hip Pushes

5 Deadlifts

Weightlifting

6-6-6-6-4-4-2-2

• 15 minutes to build to the 3 separate heavy sets

• Try to stick to the general timeline below to ensure athletes complete all 3 sets within the window

• General Timeline:

o 7 Minutes for 6 (3-4 Sets)

o 4 Minute for 4 (1-2 Sets)

o 4 Minute for 2 (1-2 Sets)

Deadlift (1×6)

Deadlift (1×4)

Deadlift (1×2)

Metcon

Optimus Prime (AMRAP – Reps)

AMRAP 7:

Med Ball Clean + Thruster (20/14)

On the Minute: 5 Deadlifts (225/155)
• At the top of each minute, complete 5 deadlifts before moving back to the medicine ball

• The score today is total wallballs completed in 7 minutes