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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

400M Run

45 Seconds Each

Upper Back Foam Roll

Banded Pass Throughs

Banded Pull Aparts

Banded Y’s

Banded Strict Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Thoracic Opener: 90 Seconds

Metcon Prep

ABMAT SIT-UPS

Movement Prep

10 Slow AbMat Sit-ups

5 AbMat Sit-ups

STRICT PRESS

Movement Prep

20 Seconds With Light Dumbbell:

Kneeling Single Arm Dumbbell Strict Press (Each Side)

Standing Single Arm Split Strict Press (Each Side)

Standing Single Arm Strict Press (Each Side)

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Barbell Strict Press (Empty Barbell)

Barbell Strict Press (Very Light Weight)

Athletes can take the rest of the allotted time to plan out their weights and feel out the loads for at least the first 3 rounds

Metcon

Ab-sured (Weight)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

200M Run

6 Barbell Strict Presses

Build in Strict Press Weight
GENERAL

Combining strength and conditioning in today’s interval workout

Over the 6 rounds, we’ll build to a heavy set of 6 barbell strict press

Every 3 minutes, athletes will quickly work through the sit-ups and bike calories before getting a shot on the barbell

There is no score as far as time goes, but the 3-minute windows are there to keep the sense of urgency high

Our score today is the heaviest set of 6 strict presses completed

These rounds are ideally completed in less than 2:30, giving athletes time to rest and change out barbell weights

Adjust reps or calories as needed to preserve rest

BARBELL STRICT PRESS

The barbell will start from the floor, meaning it should be a weight athletes can clean

These 6 reps are designed to be completed unbroken

There is the option to stay at the same challenging load across or to build in weight every round

Plan out the weights and plates you’ll need beforehand, which makes these rest periods between intervals more efficient