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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

2 Rounds

40 Seconds On / 20 Seconds Off:

Station 1: Row

Station 2: Front Plank Hold

Station 3: Glute Bridge Walkouts

Station 4: Banded Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Banded Pike Stretch: 1 Minute

Metcon Prep

LATERAL BARBELL BURPEES

Movement Prep

10 Frog Hops

4 Step-Up Lateral Barbell Burpees

4 Jump-Up Lateral Barbell Burpees

ROW & DEADLIFT

Movement Prep

15 Second Catch Position Hold

15 Second Finish Position Hold

30 Second Easy Row

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15 Second Start Position Hold

15 Second Finish Position Hold

30 Seconds Slow Deadlifts

Build to Lighter Barbell Weight

Metcon

Crash Test (Time)

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees
GENERAL

Working through three movements for time in this sprint style chipper workout

Complete all reps at one station before moving to the next

We expect this workout to take somewhere between 8-15 minutes to complete

DEADLIFTS

Choose a moderate weight that allows you to complete at least sets of 3-5 during the workout

LATERAL BARBELL BURPEES

There is no need to stand to full extension

You can step or jump out of the burpee

We do ask that you jump over the bar off two feet

ROW

Men and women will complete the same meters on the rower to start the workout

After Party

Front Squats

On the 0:. 1 Front Squat @ 84% of 1RM Front Squat

On the 1: 1 Front Squat @ 87% of 1RM Front Squat

On the 2: 1 Front Squat @ 90% of 1RM Front Squat

On the 3: 1 Front Squat @ 87% of 1RM Front Squat

On the 4: 1 Front Squat @ 90% of 1RM Front Squat

On the 5: 1 Front Squat @ 93% of 1RM Front Squat

On the 6: 1 Front Squat @ 90% of 1RM Front Squat

On the 7: 1 Front Squat @ 93% of 1RM Front Squat

On the 8: 1 Front Squat @ 96% of 1RM Front Squat

Following Final Set, Until the 15 Minute Mark:

Build to a Heavy Single for the Day