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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

DEADLIFTS

Movement Prep

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

15 Seconds Deadlifts

HANG POWER CLEANS

Movement Prep

5 Jump Shrugs (Straight Arms)

5 Hang Power Cleans

PUSH JERKS

Movement Prep

15 Second Dip Hold

5 Aggressive Push Jerks

Build to Workout Weight with Team

Metcon

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
DESCRIPTION & STIMULUS

GENERAL

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

BARBELL

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