CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Single Unders

Down Dog

Slow Air Squats

Squat Hold (Active Below Parallel)

Single Unders (Right Leg)

Up Dog

Split Squats (Right Leg Forward)

Squat Hold (Active Below Parallel)

Single Unders (Left Leg)

Push-up to Down Dog

Split Squats (Left Leg Forward)

Squat Hold (Active Below Parallel)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Metcon Prep

DOUBLE UNDERS

Movement Prep

30 Seconds Easy Single Unders

30 Seconds Double Under Practice

Movement Subs

Reduce Reps

45 Single Unders (1.5x)

30 Seconds of Practice

HANG SQUAT CLEANS

Movement Prep

5 Hang Jump Shrugs

5 Hang High Pulls

_

5 Hang Power Cleans

5 Front Squats

_

5 Hang Squat Cleans

Weightlifting

Hang Squat Clean (1-1-1-1-1-1)

Build to Heavy Single
Athletes will have 15 minutes to build to a Heavy Single Hang Squat Clean

Grouping athletes up can minimize the amount of bodies moving at once, making it easier to see and correct movement

Remind athletes that each rep starts with a deadlift to full extension and that the hang position is anywhere above the knees

It is common on Hang Cleans for athletes to pause with the bar right above the knee, which is the equivalent of doing a pausing Back Squat

This makes the movement more challenging, as we stop all the bar’s momentum

Keep an eye out for this and encourage athletes to be explosive with this change of direction to help maximize the load lifted today

Metcon

Underrated (AMRAP – Rounds and Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)
DESCRIPTION & STIMULUS

HANG SQUAT CLEAN

The Hang Squat clean is the focus of this two part workout

As a reminder, the hang position is anywhere above the knee

Athletes must deadlift the bar to full extension before beginning each set

We’ll build to a heavy single in today’s strength piece

For our conditioning piece, the barbell reps will climb by 1 each round

The score for this workout is total reps completed at the end of the 9 minutes

DOUBLE UNDERS

The double unders in “Underrated” are designed to be small sets

Let’s choose a variation or rep number that can ideally be completed unbroken each time

After Party

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 104%

Set #8 (On the 11:00) – 1 Rep @ 104%

Set #9 (On the 12:00) – 1 Rep @ 104%

Set #10 (On the 13:00) – 1 Rep @ 104%

Set #11 (On the 14:00) – 1 Rep @ 104%

*Based upon 5 rep max

Hang Clean