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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Shuttle Runs

Walking Samson Stretch

Glute Bridges

Front Plank (On Elbows)

Moderate Shuttle Runs

Walking Spiderman Stretch

Single Leg Glute Bridges (30 Seconds Each)

Side Plank (30 Seconds Each)

Faster Shuttle Runs

Walking Lunges

Glute Bridge Walkouts

Wall Sit (Just Below Parallel)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

SHUTTLE RUNS

Movement Prep

5 Moderate Shuttle Runs

5 Faster Shuttle Runs

JUMPING LUNGES

Movement Prep

Establish Bottom Position

20 Seconds Reverse Lunges

20 Seconds Jumping Lunges

Movement Subs

20 Alternating Reverse Lunges

50′ Walking Lunge

DEADLIFTS

Movement Prep

With Very Light Weight on the Bar:

Establish Set-up Position

30 Seconds Slow Deadlilts

Build to Workout Weight

Metcon

Dead Space (5 Rounds for time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

20 x 10 Meter Shuttle Runs
DESCRIPTION & STIMULUS

In today’s conditioning piece, athletes will work through the four listed movements as fast as possible and then rest until the next interval begins

Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00

Record all 5 times, with the score being the slowest of the 5 rounds

We want rest built in to preserve high intensity, so let’s cap these rounds at 4 minutes to allow for at least 1 minute of recovery

SHUTTLE RUNS

Set cones 10 meters apart, counting a rep every time 1 point of contact touches beyond the cone

JUMPING LUNGES

We’ll alternate legs each rep for a total of 10 each side

Ensure full lower body extension on each rep

We can substitute 20 reverse lunges (no jump) as needed for this movement

DEADLIFTS

Choose a moderate barbell weight that allows for unbroken sets of 7 deadlifts throughout the workout