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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Single Unders

Knuckle Drags (Alternating)

AbMat Sit-ups (No Arms)

Moderate Row

Single Unders

Active Spiderman + Hamstring Stretch

AbMat Back Extensions

Faster Row

Single Unders

Active Samson + Hamstring Stretch

AbMat Sit-ups (With Arms)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

ABMAT SIT-UPS

Movement Prep

10 Slow Sit-ups

DOUBLE UNDERS

Movement Prep

Establish Hand Positions

20 Seconds Single Unders

20 Seconds Double Under Practice

Movement Subs

Reduce Reps

30 Seconds of Practice

40 Single Unders (1.5x)

DEADLIFTS

Movement Prep

Establish Upper Body Positions

30 Seconds Slow Deadlifts

Weightlifting

Deadlift (5-5-5-5-5)

Build to Heavy Set of 5

Athletes will have about 13 minutes to build to a Heavy Set of 5 Deadlifts

Make it a point to get around to as many athletes as possible for at least 1 piece of feedback

Grouping athletes up makes it easier to see and correct, as there are less bodies moving at once

Making the corrections and laying the foundation here will make coaching during the workout easier

Metcon

The Undertaker (AMRAP – Rounds and Reps)

AMRAP 13:

60/45 Calorie Row

Directly Into…

5 Deadlifts (245/165)

15 AbMat Sit-ups

25 Double Unders
DESCRIPTION & STIMULUS

GENERAL

Deadlifts are a big focus today, as they’re included in both parts

We’ll start the day by building to a heavy set of 5 deadlifts

For conditioning, our 13-minute workout begins with a buy-in effort on the rower

The buy-in happens only once during the workout

We expect the bike to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion

The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet

DEADLIFTS

We’re moving a moderate barbell load for 5 reps each round

Athletes can choose a weight that they see themselves going unbroken with throughout the workout

DOUBLE UNDERS

These double under sets are intended to be very small and quick

Athletes can choose a number or variation that allows them to complete the work unbroken or in under 30 seconds

After Party

Option 1: Strict Handstand Push-ups

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups

Try to Hold the Same Number Across

Option 2: Handstand Walk Biathalon

For Time (10 Minute Cap):

300′ Handstand Walk

Every Break: 3 Ring Muscle-ups