CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Resistance Band Warmup

30 Seconds

Pass Throughs

Pull Aparts

High Pulls

Good Mornings

Lateral Walks

Front Squats

Overhead Squats

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Squat Hold: 1 Minute

Metcon Prep

BAR MUSCLE-UPS

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

5 Kip Swings

3 Chest to Bar Pull-ups

1-3 Bar Muscle-ups

Movement Subs

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups (Off Box)

Chest to Bar Pull-ups

DEADLIFTS

Movement Prep

Establish Hand Position

20 Seconds Slow Deadlifts

OVERHEAD SQUATS

Movement Prep

5 Pausing Overhead Squats

5 Overhead Squats

Weightlifting

Overhead Squat (1-1-1-1-1-1)

Athletes will have 12 minutes to build to a heavy single overhead squat from the rack

We recommend athletes share racks and drop the barbells to the ground in front of them after each set of overhead squats

This is the less riskier option than bringing the barbell behind the neck from overhead, especially as the weight gets heavier

Metcon

T-Mobile (AMRAP – Rounds and Reps)

Amrap 15

5 Bar Muscle-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

At Home WOD – With Equipment

Warm-up

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Metcon

Deck Of Cards (Time)

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches
Rounds = Cards

At Home WOD

Warm-up

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Movement Videos

Odd Object Zercher Squats. – https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be

Odd-Object to Shoulder – https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

Metcon

“Deck of Cards” (No Equipment Version) (Time)

Spades – Odd-Object Zercher Squats

Clubs – Odd-Object to Shoulder

Hearts – Sit-Ups

Diamonds – Burpees