CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

400M Run

30 Seconds

Active Spidermans

Sit-ups

Active Samson

Hollow Hold

Push-up to Down

Arch Hold

Box Jump Warmup

30 Lateral Hops Over Barbell

30 Seconds Box Step-ups

30 Seconds Box Jumps

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

3 Toes to Bar

Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Elbows / Chest / Waist

POWER SNATCHES

Movement Prep

Establish High Hang

5 High Hang High Pulls (From Pockets)

5 High Hang Power Snatches

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3 Hang Power Snatches (Above the Knee)

5 Power Snatches

Build to Workout Weight

Metcon

Blue Steel (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

600 Meter Run

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

600 Meter Run

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)
GENERAL

Separated by efforts on a run, we have 3 rounds of 3 movements for 3 times through

You’ll complete all three rounds of snatches, toes to bar, and box jumps before moving on to the run

Your score is total time it takes to complete the workout

We expect this workout to take between 15-25 minutes to complete

POWER SNATCHES

The power snatch comes from the floor and is designed to be very light

This should be a load that you can complete ideally unbroken each set

TOES TO BAR

With a small number of reps each time, choose a variation or rep scheme that allows you to complete the 7 toes to bar in 1-2 sets each round

BOX JUMPS

With these being regular box jumps, let’s stand to complete extension on top of the box at the finish of each rep

After Party

Front Squat

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%

On the 4: 1 Front Squat @ 87%

On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%

On the 7: 1 Front Squat @ 90%

On the 8: 1 Front Squat @ 93%

Percentages Based on 1RM Front Squat