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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)

20 Seconds Each Stretch

Quad Stretch (Pull Foot to Butt)

Knee Hugs (Hug Knee Into Chest)

Straight Leg Kicks

100 Meter Run (Easy)

Side Lunges

Cossack Squats

Air Squats

100 Meter Run (Moderate)

Active Spidermans

Active Samson

Inchworm to Push-up

100 Meter Run (Faster)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Metcon Prep

BARBELL MOVEMENTS

Movement Prep

5 Top Half Deadlifts (Above the Knee)

5 Full Deadlifts

.

5 High Hang Power Cleans

5 Hang Power Cleans

.

5 Strict Press

5 Push Press

5 Push Jerks

Build to Workout Weights with Team

Metcon

Perfect Bar (Time)

Teams of 3

For Time (30 Minute Cap):

120 Deadlifts (155/105)

600 Meter Run

90 Hang Power Cleans (155/105)

600 Meter Run

60 Push Jerks (155/105)

600 Meter Run

150/105 Calorie Assault Bike or Row

60 Push Jerks (135/95)

600 Meter Run

90 Hang Power Cleans (135/95)

600 Meter Run

120 Deadlifts (135/95)

600 Meter Run
GENERAL

One athlete works at a time in this team of 3 workout while the other 2 rest

Teams will see how far they can get before the 30 minute time cap

If the cap is reached, put score as 30:00 and note total reps completed

BARBELL MOVEMENTS

The weight starts off heavier and decreases in the second half of the workout

Use one barbell and change the weight after the first half is over

We can choose the barbell weights based on the toughest movement, the Push Jerk:

First Half Weight: Can Complete 5-7 Push Jerks Unbroken Each Time

Second Half Weight: Can Complete 7-12 Push Jerks Unbroken Each Time

It is ok for teams to have multiple bars on the floor if athletes are using different weights

BIKE

If unable to Assault Bike, complete one of the following:

Equal Calorie Echo Bike or Row

RUN

One athlete runs at a time, completing a full 200 meters before tagging in the next buddy