CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds Each

Performed with a Single Light Kettlebell:

Farmers Carry (30 Seconds Each Side)

Front Rack Carry (30 Seconds Each Side)

Overhead Carry (30 Seconds Each Side)

Kettlebell Deadlifts

Kettlebell High Pulls

Russian Kettlebell Swings

Goblet Squats

Single Arm Strict Press (30 Seconds Each Side)

Full Kettlebell Swings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

PRESSING MOVEMENTS

Movement Prep

8 Slow Strict Presses

4 Strict Presses (Normal Speed)

8 Slow Push Presses

4 Push Presses (Normal Speed)

SUMO DEADLIFT HIGH PULL

Weightlifting

We have about 13 minutes to build to heavy singles in both of these pressing movements

Let’s try to spend about 6 minutes building up to each

The strict press doesn’t have a very high ceiling, so that one will go fairly quickly

We can aim to complete around 4 sets of each movement within these 6 minute windows

This work out to a set every 1:30

Strict Press (1-1-1-1)

Push Press (1-1-1-1)

Metcon

Lickety-Split (Time)

21-18-15-12-9:

Sumo Deadlift High Pulls (75/55)

Push Press (75/55)
DESCRIPTION & STIMULUS

GENERAL

All barbell today for this Thursday workout

We’ll start with two strength movements focused on upper body pressing – the strict press and push press

For our conditioning piece, we’ll work through a descending ladder of sumo deadlift high pulls and push presses

This high-rep workout is designed to be completed at a very light weight

We expect this 150 rep couplet to take around 10-15 minutes to complete

SUMO DEADLIFT HIGH PULL

Let’s choose our weight based off the more difficult movement – the sumo deadlift high pull

Again, this is designed to be incredibly light

This should be a load you feel comfortable completing for 35+ unbroken reps when fresh

PUSH PRESS

Ensure there is no re-dip of the knees after driving the barbell overhead – as that would turn these push presses into push jerks

At Home WOD – With Equipment

Warm-up

Warmup Set 1

20 Double Unders

10 Alt. Reverse Lunges

5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2

10 Double Unders

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Weight

Movement Videos

Reverse Burpees. – https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Metcon

Dizzybat (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees
STIMULUS

Using a single dumbbell in this longer AMRAP workout

Dumbbell will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout

1-3 sets will likely be the sweet spot

1Set: 60

2 Sets: 30-30 OR 40-20

3 Sets: 20-20-20 OR 30-20-10

At Home WOD

Warm-up

Warmup Set 1

20 Line Hops

10 Alternating Reverse Lunges

5 Reverse Burpees

Performed With No Weight

Warmup Set 2

10 Line Hops

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Odd-Object

Movement Videos

Reverse Burpees. – https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Odd-Object Reverse Lunges – https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be

How to Create an Odd-Object. – https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Metcon

“Dizzybat” (No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees
STIMULUS

Using an Odd Object in this longer AMRAP workout

For line hops, let’s choose a line or set down a piece of tape to jump from side to side

Odd-Object will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set