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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 15:00)

30 Seconds

Active Samson

Child’s Pose

Banded Pass Throughs

Alternating Single Leg Touches

Child’s Pose with Left Reach

Banded Pull Aparts

Inchworm to Push-ups

Child’s Pose with Right Reach

Banded Deadlifts

*Ideally completed with thinnest available band

Single Arm Dumbbell Warmup

Complete with 1 Light Dumbbell:

5 Deadlifts (Each Side)

5 Bent Over Rows (Each Side)

5 Hang Power Cleans (Each Side)

5 Strict Press & Reach (Each Side)

5 Goblet Squats

Metcon Prep


Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Substitutions

Reduce Reps


Banded Pull-ups

Ring Rows

Jumping Pull-ups


Movement Prep

With a Lighter Dumbbell:

3 Strict Presses + Quarter Squat (Each Arm)

3 Push Presses + Quarter Squat (Each Arm)

3 Push Jerks (Each Arm)


Right Arm, Then Left

3 Deadlifts

3 High Pulls

3 Power Snatches


Run DMC (Time)

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

10 Dumbbell Snatches (70/50)