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Announcements

Christmas hours:
December 24th: 5am, 6am, 930am and 12pm
December 25th: No classes
December 26th: 12pm, 530pm, and 630pm

New Years hours:
December 31st: 5am, 6am, 930am and 12pm
New Years: No classes
January 2nd: 12pm, 530pm and 630pm

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Stretch

30 Seconds Walking Spidermans

30 Seconds Walking Samson

30 Seconds Air Squats

Run

30 Seconds Easy Shuttle Runs

30 Seconds Moderate Shuttle Runs

30 Seconds Faster Shuttle Runs

Row

30 Seconds Easy Row

30 Seconds Moderate Row

30 Seconds Faster Row

Metcon Prep

SHUTTLE SPRINTS

Movement Prep

4 Slow Shuttle Runs

4 Moderate Shuttle Runs

4 Faster Shuttle Runs

Metcon

Dopamine (Time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Row
GENERAL

Starting off the week with some fast paced intervals

You’ll complete the 3 stations as fast as possible and rest until the next 5 minute window starts

Record the time each round takes, with your score being the slowest of the 5 rounds

Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00

We want at least 1 minute of rest between rounds, so we’ll cap each round at 4 minutes

After Party

Back Squat Waves

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

Percentages Off 5RM Back Squat