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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Active Samson

Romanian Deadlifts

Active Spidermans

Hang Muscle Cleans

Push-up to Down Dog

Strict Press & Reach

Active Spidermans

Good Mornings

Active Samson

Elbow Rotations

Metcon Prep


Movement Prep

15 Seconds Pausing Deadlifts (Pause at Top with Hips Open)

15 Seconds Deadlifts


Movement Prep

5 Jump Shrugs (Straight Arms)

5 Hang Power Cleans


Movement Prep

15 Second Dip Hold

5 Aggressive Push Jerks

Build to Workout Weight with Team


gooDTime (Time)

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (155/105)

100/70 Calorie Row

5 Rounds of “DT” (155/105)

100/70 Calorie Row

5 Rounds of “DT” (155/105)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


One athlete works while the other two rest in this team of 3 workout

Teams must complete all 5 rounds of “DT” before moving onto the bike

This workout is for time, but there is a 30 minute time cap

If you hit the cap, put 30:00 as your score and record total completed reps in the notes section


We’re looking to cycle a moderate barbell for the rounds of “DT”

This should be a load that athletes could complete 1 full round of 12-9-6 unbroken if they needed to

Within the workout, athletes can break up these rounds however they want – one teammate does not have to complete a full round before switching off

It is ok to have multiple rowers and barbells on the floor if teammates are using different weights