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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Partner Warmup

Buddy 1: 1 Minute Row (Easy)

Buddy 2: 1 Minute Squats to Medicine Ball

Buddy 1: 45 Seconds Row (Moderate)

Buddy 2: 45 Seconds Medicine Ball Slams

Buddy 1: 30 Seconds Row (Faster)

Buddy 2: 30 Seconds Squats with Medicine Ball

Swap Stations with Buddy After Alloted Time So You Complete Both Movements

Dumbbell Warmup & Stretch

20 Seconds:

Single Arm Dumbbell Overhead Hold (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Strict Press (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Push Press (Each Side)

Mobility

Dumbbell Squat Hold: 1 Minute

Child’s Pose on Medicine Ball: 1 Minute

Metcon Prep

WALLBALLS

Movement Prep

10 Air Squat to Medicine Ball

5 Weighted Squats to Medicine Ball

5 Wallballs to Medicine Ball

5 Regular Wallballs

DUMBBELL POWER SNATCHES

Movement Prep

Each Side With Lighter Weight

5 Deadlifts

5 High Pulls

5 Push Press

5 Dumbbell Snatches

With Workout Weight:

6 Alternating Dumbbell Snatches

Metcon

Power Wash (2 Rounds for time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)
DESCRIPTION & STIMULUS

GENERAL

In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)

In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2

Your score today is the slower of the two rounds

We expect rounds to take between 6:30 – 8:30 to complete

To ensure we have some rest built, cap your first round at 9 minutes

DUMBBELL POWER SNATCHES

You’ll alternate arms every rep, for a total of 15 each side

Choose a weight here that allows you to complete the 30 reps in no more than 3 sets

WALLBALLS

Choose a wallball weight that allows you to complete at least 10 reps at a time within the workout

After Party

3 Giant Sets:

9 Single Legged Landmine Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

Rest 2 Minutes Between Sets

https://youtu.be/HA04XdZFeEg

https://youtu.be/KcyGelKiGsE