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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Front Plank

Inchworm to Push-ups

Moderate Row

V-Ups Click Here

Glute Bridge Walkouts

Faster Row

Mountain Climbers

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep


Movement Prep

30 Second Set-up Position Hold (Vertical Shin & Mid-Foot Balance)

15 Second Hold Below Knee (Focus: Protect the Money)

3 Tempo Deadlifts (5 Up, 5 Down)

5 Dedlifts (No Tempo)


Tempo Deadlift (1-1-1-1-1)

A quick 10-12 minutes to work to a moderate single on tempo deadlifts

Sticking to the tempo is more important than the weight on the barbell

Athletes can stick with it by having their buddies count out loud for them

Holding the 5 seconds up, 5 seconds down tempo will help athletes with:

Body Control





Steam Roller (Time)

For Time:

25/18 Calorie Row, 25 Sit-ups, 2 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 4 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 6 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 8 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 10 Deadlifts

The Deadlift is a big focus of this two-part workout

We’ll use a tempo in the strength portion to really drive home positioning

There is no tempo within “Steam Roller”, which we’re expecting to take around 18-25 minutes to complete


The tempo rep in part 1 will take 10 seconds total: 5 up & 5 down

Looking to choose a moderately heavy weight in “Steam Roller”

This should be a challenging load, but one that athletes couple c