CrossFit Tucker – CrossFit
WOD Brief and Warmup
(0:00 – 12:00)
2 Rounds:
20 Seconds PVC Pass Throughs
40 Seconds Push-up to Down Dog
20 Seconds PVC Strict Press
40 Seconds Active Spidermans
20 Seconds PVC Push Press
40 Seconds Inchworm to Push-up
20 Seconds PVC Lateral Hops
40 Seconds Mountain Climbers
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
Pec Stretch on Wall: 30 Seconds Each Side
Metcon Prep
LATERAL BARBELL BURPEES
Movement Prep
10 Lateral Hops Over the Bar
5 Lateral Barbell Burpees
BARBELL MOVEMENTS
Movement Prep
5 Jump in Place
5 Jumps to PVC Target
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5 Push Press
5 Push Jerks
Weightlifting
1 Push Press + 2 Push Jerks (1-1-1-1-1-1)
Athletes will have 15 minutes to complete their 5 working sets of pressing movements
They have the option to build in weight or complete the same challenging weight across all 5 sets
Before they begin their working sets, we recommend they take 2-3 warmup sets to get to their opening weight
Metcon
Little Dipper (Time)
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees
GENERAL
The Push Jerk is a major focus of this two-part workout
In our Pressing Complex, athletes will build to a heavy set of 3 over the course of 5 working sets
The bar will come from a rack here and all 3 reps are meant to be completed without dropping the weight
PUSH JERKS
Choose a moderate weight for “Little Dipper” that you could complete the 21 reps unbroken when fresh
Unlike the strength piece, the barbell will come from the floor in the metcon
LATERAL BARBELL BURPEES
There is no need to stand to full extension on the lateral barbell burpees
After Party
Body Armor
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Row
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets