Holiday Hours for Thanksgiving
• Open for the 5am, 6am, 9:30am, 12pm, and 5:30pm classes
• No 7pm Class
• 9:30am is the only class
• Open for the 9:30am and 12pm classes
• Regular Schedule Resumes
The WOD on Thanksgiving will be a partner WOD. Please feel free to bring your family and guests.
CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Strength: Build to a max over the course of 8-10 sets. If you’ve performed this variation before use the same band as you used last time.
– Metcon: New benchmark workout that should be done at near maximal effort. Squat Clean Thrusters should be a challenging load. Effort should be around 90%.
(3:00 – 15:00)
Grab a barbell and complete:
2 Rounds of:
8 Sumo Deadlifts
8 Front Squats
8 Squat Clean Thruster
10 Lateral Jumps over the Bar
10 X-Band Walks Left + Right
The remainder of the warm-up reviewing the finer points of the Sumo Deadlift & Squat Clean Thruster
Banded Sumo Deadlift (1-1-1-1-1-1-1-1-1-1)
Build to a 1RM. Rest 2:00
– Beginner: Sumo Deadlift: 5 x 5, adding weight if form permits. Reset between each rep. Rest 2:00.
Work up to work weight for the Squat Clean Thruster performing sets of 1. Rest 60s.
21 Squat Clean Thrusters (155, 105)
42 Bar Facing Burpees
L3: (135, 95)
L3: (115, 75)
30 Thrusters (95, 65)
8:00 Time Cap
(55:00 – 60:00)
Banded Leg Curls: 3 x 30-40 each. No rest.