CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Box Step-ups

Slamball Foot Taps

Active Samson

Lateral Box Step-ups (30 Seconds Each Leg)

Slamball Deadlifts

Active Spidermans

Box Step Overs (Lateral or Facing Box)

Slamball Strict Press

Inchworm to Push-up

*Performed at Low Box Height

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

Ankle Stretch on Box: 45 Seconds Each Side

Metcon Prep

BOX JUMP OVERS

Movement Prep

10 Small Hops in Place

10 Tall Hops in Place

5 Box Jump Overs (Shorter)

5 Box Jump Overs (Workout Height)

SLAMBALLS

Movement Prep

5 Ground to Overhead

10 Slamballs

PUSH JERKS

Movement Prep

20 Second Dip Hold

5 Strict Press

5 Push Jerks

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3 Pausing Push Jerks (2 Seconds in Dip and Catch)

Weightlifting

Pausing Push Jerk (2-2-2-2-2-2)

Heavy Set of 2

*2 Second Pause in Dip & Catch
Athletes will have 12 minutes to build to a moderately heavy and good looking set of 2

Since we are building to a heavy 5 push jerk within the metcon today, the goal here is positioning over pure weight lifted

The pauses take places for 2 seconds in the dip and in the receiving position of the push jerk

Metcon

iMax (Weight)

On the 3:00 x 5 Rounds:

15 Slamballs (30/20)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy 5 On Push Jerk
STIMULUS

Similar to Tuesday, we’ll work some barbell technique and strength, this time with the Push Jerk

The Pausing Push Jerk is a primer for the Push Jerks in the workout

Over the 5 rounds on “iMax”, we’ll build to a heavy set of 5, which will be our score for the day

The Push Jerks will come from the rack in the first part and from the floor during the metcon

After completing the 15-10-5, you’ll rest until the next round begins

While there is no score for time, the short windows push athletes to move through the 3 movements with a sense of urgency

Rounds begin on the 0:00 – 3:00 – 6:00 – 9:00 – 12:00

The standard for slamballs is a hands over the head, the arms do not have to be fully extended

Choose a slamball weight that allows you to complete the 15 reps without stopping each round

Athletes do not have to stand to full extension on the box jump overs