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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

3 Stations

1 Minute Each

Easy Row

Active Spidermans

Good Mornings + Back Squats (30 Seconds Each)

Moderate Row

Active Samson

Elbow Rotations + Strict Press & Reach (30 Seconds Each)

Moderate-Fast Row

Push-up to Down Dog

Romanian Deadlifts + Front Squats (30 Seconds Each)


Barbell Ankle Stretch: 45 Seconds

Pec Stretch on Wall: 45 Seconds Each Side

Metcon Prep


Movement Prep

30 Seconds Active Spidermans Video

15 Seconds Frog Hops Video

5 Burpees


Movement Prep

30 Seconds Slow Deadlifts (Working on Controlled Speed off the Floor)

5 Hang Power Cleans (Working on Speed Through the Middle)

5 Power Cleans (Put it All Together)

Build to Workout Weight


Deep End (5 Rounds for reps)

5 Rounds:

1 Minute Row

1 Minute Power Cleans (115/85)

1 Minute Burpees

1 Minute Rest

Working for 3 minutes and resting for 1 in this 5-round workout

Record a running total of your repetitions over the three minutes and write down scores during your rest period

Your final score is the sum total of your reps across the 5 rounds

For Example: If your reps went 40-40-40-40-40, your final score would be 200

Choose a light-moderate weight for the power cleans that you will likely complete in small sets during the workout

For the burpees, ensure chest to floor and full extension at the top of each rep