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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)

2 Rounds

45 Seconds Squats to Medicine Ball

45 Seconds PVC Pass Throughs

45 Seconds Box Step-ups

45 Seconds PVC Overhead Squats

45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Medicine Ball Thoracic Opener: 1-2 Minutes

Barbell Ankle Stretch: 1 Minute

Metcon Prep

BOX JUMPS & HANG POWER SNATCHES

Box Jump Movement Prep

10 Small Hops + 10 Tall Hops (Get the Calves Warm-up Up)

3 Lower Box Jumps

3 Workout Height Box Jumps

Hang Power Snatch Movement Prep

5 Jump Shrugs (Straight Arms)

5 High Pulls

5 Hang Power Snatches

WALLBALLS & FRONT SQUATS

Wallball Movement Prep

5 Front Squat

5 Push Press

5 Thursters

5 Wallablls

Front Squat Movement Prep

Establish Front Rack Position

5 Pausing Front Squats (2 Second Pause in Bottom)

Metcon

Fight or Flight (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row
STIMULUS

20’s across the board to start off the week

With two barbell movements prescribed at the same weight, we’ll choose our loading based on the hang power snatch, which is the more challenging of the two

This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout

Since we have regular box jumps, stand to full extension at the top of each rep

We can expect to complete somewhere around 3 rounds over the 20 minutes of work

After Party

Tempo Back Squat

5 Sets:

1 Tempo Back Squat

2 Back Squats

Tempo:

* 5 Seconds Down

* 1 Second Pause

* Regular Stand

Set 1: 60%

Set 2: 65%

Sets 3-5: 70%