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