CrossFit Tucker – Barbell Club

Warm-up

Warm-up (No Measure)

Warm up as needed.

Go through the Crossover symmetry drills.

Strength

Shoulder Press (5-5-5)

Push Press (3-3-3)

Split press, recover, and split jerk (5-5-5-5-5)

Split press, recover, and split jerk. 5 sets of 5 presses plus one jerk. With the bar in a front rack, get your feet in a solid and stable split position, and perform 5 strict presses. With the last strict press still overhead, recover (front foot, then back foot) to standing. Bring the bar back to the front rack and perform a split jerk with a 3 second hold. Be sure to not fully grip the bar until the bar is leaving your shoulders from the drive. Do 5 sets here.

This should take about 20min.

3 position clean & split jerk with 3sec hold (1-1-1-1-1-1-1-1)

Hold 1″ off floor for 3sec Hold knee for 1sec

Hold power position 1sec Work up to weight that you can hold the jerk for 3sec with 100% stability. When you’ve reached that weight, do 6-8 sets.

If you power clean the bar, add a front squat before you perform the jerk. If you have to adjust during the jerk, your 3sec hold starts once you’re stable (but hopefully that’s just a fluke, because you’re only supposed to work up to a weight where you still have 100% stability!)

Rest +/- 2min between sets. No less than 90sec, no more than 3min. This should take about 30-45min