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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts

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

Barbell Straddle Stretch: 40 Seconds Each Direction (Middle Right-Left)

Metcon Prep

DOUBLE UNDERS

Movement Prep

Establish Elbow & Hand Position

30 Seconds Easy Single Unders

30 Seconds of Double Under Practice

Movement Subs

Reduce Reps

90 Seconds of Practice

75 Single Unders (1.5x)

DEADLIFTS

Movement Prep

20 Second Set-up Position Hold (Knees Towards Elbows)

10 Empty Bar Deadlifts

THRUSTERS

Movement Prep

5 Strict Press

5 Push Press

.

5 Front Squats

5 Push Press

.

5 Thrusters

Weightlifting

Thruster (3-3-3-3-3-3)

Coming from the floor, athletes will have 15 minutes to build to a heavy set of 3

Metcon

Childs Play (Time)

3 Rounds:

10 Thrusters (115/85)

20 Deadlifts (115/85)

50 Double Unders
GENERAL

The thruster is the focus of this two part workout

In the strength piece and the workout, the barbell will come from the floor for the thruster

Looking for “Child’s Play” to take somewhere between 9-15 minutes to complete

BARBELL

Choose your barbell weight based off the thruster

This should be a weight you can complete the 10 reps in no more than 2 sets within the workout

Use the same weight for both movements today, as the deadlift is meant to be on the lighter side

DOUBLE UNDERS

Choose a double under variation that you can complete in less than 90 seconds

Common Subs:

Reduce Reps

90 Seconds of Practice

75 Single Under (1.5x)