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CrossFit Tucker – CrossFit

WOD Brief and Warmup

WARMUP (0:00 – 10:00)

30 Seconds

Karaoke Around Room (15 Seconds Each Way)

Spidermans Pushbacks

Side Shuffle Around Room (15 Seconds Each Way)

Active Dive-bombers

Skip For Height Around Room

Glute Bridges

Skip For Distance Around Room

Jumping Air Squats

*Set up cones to create a circular track or have athletes move in a line back and forth

Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press & Reach

5 Back Squats

Mobility

Wrist Stretch: 40 Seconds

Chest Stretch: 40 Seconds

Squat Hold 40 Seconds

Metcon Prep

BACK SQUAT

Movement Prep

Establish Tight Back Rack Position

3 Pausing Back Squats

3 Back Squats

HANG POWER CLEAN

Movement Prep

Establish Front Rack Position

3 High Hang Power Cleans

3 Hang Power Cleans

PUSH PRESS

5 Strict Press

5 Push Press

Metcon

Runny Nose (Time)

Teams of 3

2 Rounds (30 Minute Cap):

75 Back Squats (155/105)

400 Meter Med Ball Run (20/14)

75 Push Press (115/85)

400 Meter Med Ball Run (20/14)

75 Hang Power Cleans (115/85)

400 Meter Med Ball Run (20/14)