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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Banded Pass Throughs

Lateral Hops Over Band

Front Plank

Banded Pull-Aparts Click Here

Forward & Back Hops Over Band

Right Side Plank

Banded Biceps Curls

Single Leg Hops Over Band (15s Each Side)

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Lat Stretch: 1 Minute Each Side

Metcon Prep

DOUBLE UNDERS

Movement Prep

30 Seconds Easy Single Unders

30 Seconds Higher Single Unders

30 Seconds Double Under Practice

STRICT PULL-UPS & STRICT PRESS

Strict Pull-up Movement Prep

10 Scap Pull-ups Click Here

10 Second Hollow Hold on Bar

1-3 Strict Pull-ups

Strict Pull-up Movement Substitution

Reduce Reps

Banded Pull-ups

Ring Rows

Strict Press Movement Prep

10 Empty Bar Strict Press

Weightlifting

Shoulder Press (5-5-5-5-5)

The bar starts out of the rack for our heavy 5 strict press

Try to keep these as strict as possible, maintaining a straight body position throughout without the assistance of the hips or back

Metcon

Heavy Metal (AMRAP – Rounds and Reps)

AMRAP 12:

10 Strict Presses (95/65)

25 Double Unders

10 Strict Pull-ups

25 Double Unders