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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)

400 M Run

1 Round:

5 Push-up to Down Dogs

5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)

5 Barbell Strict Press & Reach

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Metcon Prep

SHOULDER TO OVERHEAD

Movement Prep

5 Pausing Dips on Wall (3 Seconds in Dip)

5 Dip and Drives on Wall

5 Pausing Dips with Barbell (3 Seconds in Dip)

5 Push Press

5 Push Jerks

PULL-UPS

Movemnet Prep

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

1-3 Strict Pull-ups

5 Kip Swings

5 Pull-ups

Movement Subs

Reduce Reps

Jumping Pull-ups

Banded Pull-ups

Ring Rows

Metcon

Aleve (Time)

For Time:

Buy-In: 800M Run

21-15-9

Shoulder to Overhead (135/95)

Pull-ups

Cash-Out: 800M Run
GENERAL

Working through a classic 21-15-9 that is surrounded by a run buy-in and cash-out

Athletes must complete all the run before moving to the middle 21-15-9, then complete all 21-15-9 before moving to the last run

The flow of the workout goes as follows:

800M Run

21 Shoulder to Overhead

21 Pull-ups

15 Shoulder to Overhead

15 Pull-ups

9 Shoulder to Overhead

9 Pull-ups

800M Run

After Party

Strict Gymnastic Conditioning

For Time:

15 Strict Handstand Push-ups

15 Strict Chest to Bar Pull-Ups

15-12-9:

Row Calories

Erg Bike Calories

15 Strict Handstand Push-ups

15 Strict Toes to Bar

15-12-9:

Row Calories

Erg Bike Calories

15 Strict Handstand Push-ups

15 Strict Pull-ups

15-12-9:

Row Calories

Erg Bike Calories