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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Run Warmup

200 Meter Run

30 Seconds

Inchworms

Hollow Hold

Push-up Shoulder Taps

Glute Bridges

Down Dog

Left Leg Glute Bridges

Push-up to Down Dog

Right Leg Glute Bridges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 30 Seconds

Front Rack Stretch: 30 Seconds

Metcon Prep

DEADLIFTS

Movement Prep

Establish Upper Body Position

10 Deadlifts

HANG POWER CLEANS

Movement Prep

Establish Upper Body Position

3 High Hang Power Cleans

3 Hang Power Cleans

PUSH JERKS

Movement Prep

Establish Upper Body Position

3 Push Press

3 Push Jerks

Metcon

Assault on DT (Time)

5 Rounds:

200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 135/95
GENERAL

• Completing a mash-up of the hero workout “DT”

• The barbell is a little lighter than normal “DT” and the barbell is broken up with 200 meter runs

• The lighter weight and runs built in means we’re looking to cycle the barbell for large sets

BARBELL

• Choose you barbell weight on “DT” based off the hang power clean or push jerks

• Should be able to complete the hang power cleans in 1-2 sets and the push jerks unbroken

RUN

• If unable to run, complete one of the following:

o 250 Meter Row