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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

HKFT

Lunge w. Samson

15 Jumping double taps (JDTs)

Over the hurdle

Knee hug

20 JDTs

Bear Crawl

Backwards lunge w. twist

10 Med KB Russian swings

10 Med KB goblet squats

10 Med KB one legged deadlift (each leg)

25 DUs

PVC work

***Group at 12ish after***

QOD

Have you started decorating for the holidays?

Strength

Deadlift (3-3-3-3-3)

* Build across all 5 sets. Goal is to work up to a heavy 3 rep for the day.

* This can be a new 3 rep max or just something that feels heavy to you today.

* Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

3 Rounds of:

50 Double Unders

10 Deadlifts 275/185
* Scale deadlift weight in order to allow touch and go with good form. Pick a weight that you can perform at least 5 unbroken reps per round. If you start off doing singles, the weight is to heavy.