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CrossFit Tucker – CrossFit

General

• High volume descending rep workout today

• Looking for it to take somewhere around 20 minutes

DEADLFITS

• Choose a weight you could complete 10+ reps unbroken when fresh

• Should be able to complete the sets of 10 and 8 within 2 sets during the workout

LOGISTICS

• Girl Calories: 18-14-10-7-3

• If Unable to Row:

o Equal Number Shuttle Runs

• Stagger by 2 Minutes if Short on rowers

Warm-up

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samsons

Faster Row

Push-up to Down Dog

30 Seconds

Barbell Good Mornings

Front Plank

Barbell Romanian Deadlifts

Right Side Plank

Barbell Deadlifts

Left Side Plank

Teaching

(12:00 – 20:00)

ABMAT SIT-UPS

Breathing

Let the AbMat push the air out of you on the way down. If we hold our breath while trying to fold over the mat, we’re likely overtaxing our core and making it more difficult to keep our hips on the ground due to the rigid back.

Movement Prep

10 AbMat Sit-ups

Row

Fast Start

Coming off the AbMat Sit-ups, we can afford to get a fast start. The first calorie is always the hardest to get with the rower being at rest. Rev the machine up with a strong 3-5 second burst before getting settled into a moderate pace for the remaining time.

Movement Prep

5 Second Sprint

25 Seconds Moderate

DEADLIFTS

Load & Lift

Just like the first calorie is the hardest, so is the first deadlift. When we have to take the bar from a dead stop on the ground, we want to make sure our body is ready to lift. Prime the body by loading all the muscles and taking a big belly breath before lifting off the ground. Pretend you are lifting the bar before you’re actually lifting it, then press the bar off the floor for the first rep.

Movement Prep

5 Pausing Deadlifts^

5 Deadlifts

Build to Lighter Weight

^Pause in the bottom of each rep and pretended to lift the bar without lifting it

Rehearsal

(20:00 – 30:00)

1 Round

10 AbMat Sit-Ups

5 Calorie row

5 Deadlifts

Build to Workout Weight

1 Round

5 AbMat Sit-Ups

4 Calorie Row

3 Deadlifts

STRATEGY + WOD

(30:00 – 60:00)

GENERAL

• Very front loaded workout

• 153 Reps in First 2 Rounds

• 102 Reps in Last 3 Rounds

• Pace the first 2 to allow you to thrive in the last 3

ABMAT SIT-UPS & Rower

• We won’t stop moving on either of these stations

• Find a pace on the Rower, especially on the first two rounds, that you’ll be able to maintain or improve upon later in the workout

DEADLIFTS

• Think about breaking the sets of 10 and 8 into 2 sets

• On the final three sets, make a judgement call at the halfway point about holding on unbroken

Close

Metcon

Jelly Belly (Time)

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Row

10-8-6-4-2: Deadlifts (275/185)