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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Run Warmup

200 Meter Run

30 Seconds

Active Spidermans Click Here

Barbell Romanian Deadlifts

Moutain Climbers Click Here

Barbell Elbow Rotations

Push-up to Down Dog Click Here

Barbell Hang Muscle Cleans

Straight Arm Burpees

Barbell Strict Press and Reach

Metcon Prep

PULL UPS

Movement Prep

10 Scap Pull-ups

20 Second Hollow Hold on Bar

1-3 Strict Pull-ups

Movement Subs

Reduce Reps

Banded Strict Pull-ups

Ring Rows

CLEAN AND JERKS

Movement Prep

3 High Hang Power Cleans

3 Push Jerks

3 Hang Power Cleans

3 Push Jerks

3 Power Clean + Push Jerks

Build to Workout Weight

Metcon

Mighty Ducks (Time)

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/95)

400 Meter Team Run

50 Pull Ups

400 Meter Team Run

100 Lateral Barbell Burpees

400 Meter Team Run

50 Pull Ups

400 Meter Team Run

60 Clean and Jerks (135/95)
GENERAL

Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time

This workout is to be completed for time, with a 30 minute cap

If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes

CLEAN AND JERKS

Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout

Use on barbell unless there are athletes performing the workout with different weights

TEAM RUN

For the outside movement, the 400 meter runs, teammates will run together

All athletes must return from the runs before the team can start the inside movements

If unable to run, complete one of the following:

500 Meter Row