CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds Each

PVC Straight Leg Swings (15 Seconds Each Side)

PVC Around the Worlds (15 Seconds Each Direction)

PVC Cuban Presses

PVC Lat Stretch

PVC Pass Throughs

PVC Overhead Squats

PVC Sotts Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

ROW & OLYMPIC LIFTS

Row Movement Prep

30 Seconds Moderate Row

Barbell Movement Prep

With Empty Bar:

3 Hang Power Snatches

3 Power Snatches

_

3 Hang Power Cleans

3 Power Cleans

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3 Push Jerks

3 Clean and Jerks

Build to Workout Weights “

Metcon

SeaWorld (Time)

3 Rounds For Time: (30 Minute Time Cap):

25 Power Snatches (75/55)

10 Power Clean and Jerks*

1,000 Meter Row

Round 1: 135/95

Round 2: 155/105

Round 3: 185/135
DESCRIPTION & STIMULUS

GENERAL

We’ll work through 3 movements in this longer 3 round workout

We expect this workout to take 20+ minutes to complete

There is a 30 minute time cap

If you hit the time cap, put 30:00 as your score and record total reps completed in the notes section

POWER SNATCH

We’ll have two separate barbells for today’s workout: one for the light power snatches and one for the increasing weight clean and jerks

The power snatch weight should be light enough where you could complete 30+ reps unbroken when fresh

CLEAN AND JERKS

Let’s choose our barbell weights here based on the following recommendations:

1st Bar: A light-moderate weight that you could complete in sets of 1-5 within the workout

2nd Bar: A moderate weight that you could complete in sets of 1-3 within the workout

3rd Bar: A moderately heavy weight that will be complete as singles during the workout

Change out the weights after finishing the 10 reps

At Home WOD – With Equipment

Warm-up

3 Sets

1 Minute Jog In Place

10 DB Swings ( eye level)

15 AbMat Sit-ups

20 Air Squats

Metcon

SeaWorld (At Home With Equipment) (6 Rounds for time)

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power CJ

400m Run

100m Single DB Farmer Carry
STIMULUS

6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

The alternating single dumbbell power clean and jerk will begin on the ground in between the legs

The movement will move to the shoulder and then finish over head

Record all five times to gauge pacing

At Home WOD

Warm-up

3 Sets

1 Minute Jog In Place

10 Push Ups

15 Sit-ups

20 Air Squats

Metcon

SeaWorld (No Equipment) (6 Rounds for time)

On the 5:00 x 6 Rounds:

Wearing Back Pack:

15 Pushups

15m Walking Lunge

400m Run
STIMULUS

6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

Record all five times to gauge pacing

If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:

* OT3:00 x 7 Rounds:

15 Pushups

15m Walking Lunge (or 15 Reverse Lunges)

15 Tuck Jumps