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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Teams of 3

3 Rounds

30 Seconds Each:

Station 1: Row (Increasing Intensity Each Round)

Station 2: Inchworms

Station 3: Shoulder Taps

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

DEADLIFT

Movement Prep

Establish Set-up Position

30 Seconds of Slow Deadlifts

BENCH PRESS

Head to Toe

Here is the checklist from head to toe for the Bench Press:

-Eyes Under the Bar to Start

-Shoulder Blades Squeezed Together on Bench Throughout

-Thumbs Wrapped Around the Bar Throughout

-Elbows 45 Degrees Off the Body

-Full Foot in Contact with Floor Throughout

-See the Daily Video for a Visual of the Bench Checklist

Movement Prep

10 Slow Empty Bar Bench Press (Each Partner)

Triplets (Time)

Teams of 3:

For Time (25 Minute Cap):

50 Bench Press (115/85)

75/50 Calorie Row

50 Deadlifts (155/105)

75/50 Calorie Row

50 Bench Press (135/95)

75/50 Calorie Row

50 Deadlifts (185/135)

75/50 Calorie Row

50 Bench Press (155/105)

75/50 Calorie Row

50 Deadlifts (225/155)

75/50 Calorie Row
DESCRIPTION & STIMULUS

Teams of 3 will see how much work they can get done under today’s 25 minute cap

One athlete works at a time, with teammates splitting up reps however they see fit

Note that the weight will increase each round as the reps remain the same

Have one barbell set up for bench press and one barbell for deadlifts, changing the weights as you go

Athletes should be able to complete at least the following reps at each weight during the workout:

**1st Weight: **12+ Reps

2nd Weight: 9+ Reps

3rd Weight: 6+ Reps

It is ok to have multiple bars if teammates are using different weights