CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Strength: For this complex, perform 2 deadlifts + 1 power clean + 1 squat clean without setting down the barbell. 8 sets of this complex will be performed at 80% of weight established last Monday. 90s of rest between each set. Following these 8 sets, athletes will work up to a 1 RM squat clean using single reps until a failed rep
– Metcon: EMOM consisting of 4 movements including farmer’s carry, lunges, a plank, and burpees. Today’s metcon is a lower intensity, recovery workout with the focus being on maintaining proper form. Each interval should easily be completed within the minute.
(3:00 – 20:00)
Oscillatory Foam Roll:
1) Thoracic Spine 45s
2) Quadriceps 45s each
3) Adductors 45s each
10 Glute Bridge
10 Lateral Squats
10 Glute Bridge again
10 Banded Good Mornings
*All reps done slow + controlled. Squeeze glutes at top of each rep.
Barbell Warmup (empty barbell):
7 reps each of:
Hang Power Clean
Use 3-4 sets of 2-4 reps gradually increasing the weight of:
Deadlifts + Power Cleans + Squat Clean (8 x 2 + 1 + 1 )
Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s.
Squat Clean (1-1-1-1-1-1-1-1-1)
After the complex,
1 Rep of Squat Clean adding weight until you miss.
Metcon (No Measure)
MINUTE 1: 100 Ft. Heavy Farmer Carry
MINUTE 2: 20 BW Walking Lunges
MINUTE 3: 30s RKC Plank
MINUTE 4: 10 Burpees
L1: (10 Walking BW Lunges) (20s Plank) (7 Burpees per round)
5 Minutes of Parasympathetic Breathing