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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

60 Seconds

Easy Row

Single Unders

Glute Bridges

45 Seconds

Moderate Row

High Single Unders

Single Leg Glute Bridges (Each Side)

30 Seconds

Fast Row

Fast Single Unders

Glute Bridge Walkouts*

*From a Glute Bridge, Walk Each Foot 4 Steps Out and 4 Steps In

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

DOUBLE UNDERS

Movement Prep

30 Seconds High Single Unders

30 Seconds Double Under Practice

Movement Subs

Reduce Reps

1 Minute of Practice

75 Single Unders

DEADLIFTS

Movement Prep

10 Mixed Grip Empty Bar Deadlifts

Build to Workout Weights

Metcon

Double Dare (Weight)

On the 4:00 x 5 Rounds:

25/20 Calorie Assault Bike

50 Double Unders

5 Deadlifts

Build in Deadlift Weight
GENERAL

“”Double Dare”” is a conditioning workout with strength built right in

Athletes will build in deadlift weight across the five rounds

The aim is to choose heavy weights, but loads that you can complete unbroken every time

The score today is the heaviest weight lifted

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

Athletes should choose reps numbers and variations that allow them to finish the work around the 3 minute mark

This gives them 1 minute to recover for the next round and change out weights

Below is the rough guideline of max time we want to spend on each movement:

Row – 1:45

Double Unders – 1:00

Deadlifts – 0:15

Total Time: 3 Minutes of Work

DEADLIFT

It is best to plan out your deadlift weights ahead of time to take away any thinking during your rest period

This will help you plan the weights needed to get to each load

A good place to start and build from may be around 60% of your 1RM deadlift

DOUBLE UNDERS

As stated above, choose a variation that you can complete in under 1 minute

You can pick from some of the following options:

1 Minute of Practice

Reduce Double Under Reps

75 Single Unders