CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Minute

Active Samson

Glute Bridges

Plate Hops

40 Seconds

Active Samson + Air Squat

Single Leg Glute Bridges (40 Seconds Each Side)

Plate Ground to Overhead

30 Seconds

Air Squats

Glute Bridge Walkouts

Plate Counterbalance Squats

Warmup Peformed with 10# or 15# Plate

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Child’s Pose: 1 Minute

Metcon Prep

AIR SQUATS

Movement Prep

10 Air Squats

POWER CLEAN & JERK

Movement Prep

5 Clean Deadlifts

5 Hang High Pulls

5 Hang Power Cleans

5 Push Jerks

5 Power Clean and Jerks

Weightlifting

Clean and Jerk (1-1-1-1-1-1)

Athletes will have 12 minutes to build to their heavy single power clean and jerk

Metcon

Air Fryer (Time)

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)
AIR FRYER

“Air Fryer” is a simple and effective couplet workout of Air Squats and Power Clean & Jerks

Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh

Within the workout, this should be a weight that you could complete as ‘touch and go’ sets, but may opt for quick singles

We expect the 3 rounds to take somewhere in the 5-10 minute range to complete”

After Party

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Percentages Based Off 5RM