Select Page

Announcements

3rd of July, Wednesday – the City of Tucker Fireworks are the night of the 3rd. Main Street closes at 4 pm, but parking is available at off street businesses (same parking as Tucker Day – banks, churches, etc). The last class of the day will be at 12 pm. We will have open gym from 5:30 pm-7 pm.

4th of July, Thursday – 9 am class only team workout 🇺🇸

5th of July, Friday – normal class schedule, minus 8 am

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

1 Minute

Easy Row

3 Air Squats + 1 Straight Leg Inchworm to Push-up

45 Seconds

Moderate Row

Active Spidermans

30 Seconds

Faster Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Metcon Prep

AIR SQUATS

Movement Prep

5 Pausing Air Squats (Pausing at the Top)

5 Air Squats

PUSH-UPS

Movement Prep

20 Second Push-up Plank Hold

6 Push-ups

Movement Substitutions

Reduce Reps

Push-ups to Box or Bench

ROW

Movement Prep

30 Seconds Moderate Row

POWER CLEANS

Movement Prep

5 Pausing Power Cleans (Pause for 2 Seconds at the Knee)

5 Power Cleans

Build to Lighter Weight

Metcon

Fish Out of Water (Time)

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats
• Looking for this workout to take under 20 minutes to complete

POWER CLEANS

• Going slightly heavier than we normally for the benchmark workout “The Chief”

• Choose a weight that you could cycle for unbroken sets if needed, but quick singles are ok

PUSH-UPS

• Choose a push-up variation that you can complete all 6 reps unbroken each time