CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Minute

Sit-ups

Single Leg Glute Bridges (30s Each Side)

Active Divebombers

45 Seconds

Hollow Hold

Glute Bridges (Both Legs)

Active Samson

30 Seconds

Superman Hold

Side Plank (30s Each Side)

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Lat Stretch:

1 Minute Each Side

Banded Hip Flexor Stretch:

1 Minute Each Side

Metcon Prep

TOES TO BAR & DEADLIFTS

Toes to Bar Movement Prep

15 Banded Kip Swings

10 Kip Swings (No Band)

5 Knees to Chest

3 Toes to Bar

Toes to Bar Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Elbow

Knees to Chest

Deadlift Movement Prep

30 Seconds Banded Deadlifts (Each Partner)

30 Seconds Deadlifts (No Band)

Build to Lighter Barbell Weight

Metcon

Tummy Time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Lateral Barbell Burpees
GENERAL

“”Tummy Time”” is a down and back triplet workout that should take between 15-22 minutes to complete

TOES TO BAR & DEADLIFTS

Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh

Within the workout, these should be variations and weights that allow you to complete each round within 3 sets

LATERAL BARBELL BURPEES

On the lateral bar burpee, you do not have to stand to full extension when jumping over

You can step up or jump up out of the burpee, but must have a two foot jump over the bar