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Announcements

Christmas hours:
December 24th: 5am, 6am, 930am and 12pm
December 25th: No classes
December 26th: 12pm, 530pm, and 630pm

New Years hours:
December 31st: 5am, 6am, 930am and 12pm
New Years: No classes
January 2nd: 12pm, 530pm and 630pm

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

3 Rounds

30 Seconds Each:

Row (Increasing Intensity)

Inchworm to Push-ups

Straight Leg Sit-ups

Superman Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Assisted Straddle Stretch: 1 Minute

Pike Stretch: 1 Minute

Puppy Pose: 1 Minute

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups Click Here

10 Push & Pulls (Upper Body Kip Swing)

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

ROMANIAN DEADLIFT & DEADLIFT

Movement Prep

5 Slow Romanian Deadlifts (3 Seconds Down)

5 Romanian Deadlifts

5 Slow Deadlifts (3 Seconds Down)

5 Deadlifts

Weightlifting

Romanian Deadlift (6-6-6-6)

Athletes will have 12 minutes to build to their moderate set of 6

The goal here is ideally control and positioning over speed or weight lifted

The final few sets used here will likely be near the barbell weight being used in the workout today

Metcon

Cheaper by the Dozen (AMRAP – Reps)

AMRAP 12:

3 Deadlifts (205/145)

3 Toes to Bar

3 Calorie Row

6 Deadlifts (205/145)

6 Toes to Bar

6 Calorie Row



Up By 3’s Until Finish
DEADLIFTS

The Deadlift is the focus of today’s two part workout

In our strength piece, we’ll complete the Romanian Deadlift variation, as we build to a moderate set of 6

The goal of the Romanian Deadlift is to strengthen our hip hinge while also strengthening our positioning and posterior chain

The deadlift used in the workout is a traditional deadlift

These deadlifts should be performed at a moderate weight that you could complete 25+ reps unbroken when fresh

TOES TO BAR

Choose a toes to bar option that you could complete 15+ unbroken reps when fresh

Since we are climbing by 3’s in this workout, let’s opt to change the variation and not the rep scheme to keep things simple