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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

7 Minutes For Quality

Buddy 1:

Easy Row

Buddy 2:

100 Meter Run

100′ Bear Crawl

50′ Crab Walk

Switch Stations When Athlete Finishes the Run/Crawl/Walk

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Thoracic Opener: 2 Minutes

Metcon Prep


Movement Prep

30 Seconds PVC Pipe Strict Press Drill (See Daily Video)

5 Slow Barbell Strict Press

5 Strict Press


Shoulder Press (1-1-1-1-1-1-1)


Miracle-Gro (Time)

5 Rounds:

200 Meter Run

12/9 Calorie Row

9 Strict Presses (95/65)

The strict press is the focus of this two part workout

In part 1, we’ll take the bar out of the rack as we build to a heavy single

In part 2, the lighter barbell comes from the floor

Part 2 should take between 12-20 minutes to complete


Choose a weight for “Miracle-Gro” that allows you to complete the 9 reps in 1-2 sets each round