CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds Each

Single Unders

Active Spidermans

Glute Bridges

Single Unders

Frog Hops

Single Leg Glute Bridge (30 Seconds Each Side)

Single Unders

Slow Burpees

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

MOBILITY (12:00 – 15:00)

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Metcon Prep

LATERAL BARBELL BURPEES

Movement Prep

10 Lateral Hops Over Barbell

5 Slow Lateral Barbell Burpees

DOUBLE UNDERS

Movement Prep

30 Seconds of Double Taps

30 Seconds of Double Under Practice

Movement Subs

Reduce Reps

30 Seconds of Practice

45 Single Unders

POWER CLEANS

Movement Prep

5 ‘No Feet’ Hang Power Cleans

5 ‘No Feet’ Power Cleans

5 Power Cleans

_

3 Pausing Power Cleans (2 Seconds at Knee & Receiving Position)

Weightlifting

Pausing Power Clean (2-2-2-2-2-2)

Heavy Set of 2

*2 Second Pause at Knee & In Catch

Athletes will have 12 minutes to build to a heavy, but good looking set of 2

The 2 reps do not have to be completed touch and go, as the priority is quality over speed

The pauses take places for 2 seconds at knee level and in the receiving position of the power clean

Metcon

Zoolander (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Lateral Barbell Burpees
STIMULUS

The Power Clean is a big focus of this two part workout

Our strength/technique piece is designed to prime us for the power cleans in the workout

Choose a barbell weight for “Zoolander” that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles or small sets during the workout

The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)

For the lateral barbell burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar

Your score today is total rounds and reps completed across the 15 minutes

We can expect to complete somewhere around 5 rounds today

After Party

Row Conditioning

On the 1:30 x 10 Sets:

300/275 Meter Row