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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)

1 Minute

Easy Row

Active Samson

PVC Pass Throughs

45 Seconds

Moderate Row

Active Spidermans

PVC Overhead Squats

30 Seconds

Faster Row

Push-up to Down Dog

PVC Overhead Squats (More Narrow)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pec Stretch on Wall: 30 Seconds Each Side

Child’s Pose on Box: 1 Minute

Drop Ankle Stretch: 30 Seconds Each Side

Metcon Prep

OVERHEAD SQUATS

Movement Prep

Establish Hand Position

5 Pausing Overhead Squats

5 Overhead Squats

CHEST TO BAR PULL-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

BURPEE BOX JUMPS

Movement Prep

3 Box Jumps

3 Burpees

3 Low Burpee Box Jumps

3 Workout Height Burpee Box Jumps

Metcon

Water Weight (Time)

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps (24/20)
GENERAL

This 3-round, 4 movement workout will be on the medium to long side today

Expecting the work to take somewhere between 16-24 minutes to complete

OVERHEAD SQUATS

Looking to move a light barbell for high reps today

Choose a load that you could complete the 25 reps in 1-3 sets within the workout

CHEST TO BAR PULL-UPS

Choose a variation that enables to you to complete at least 3-5 reps at a time during the workout

BURPEE BOX JUMPS

The burpee box jump requires athletes to stand tall at the top of each rep

You can jump or step out of the burpee, but must jump and land with two feet on the box for “RX”