CrossFit Tucker – CrossFit

Metcon

Hook and Ladder (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Hang Clean and Jerks (75/55)

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Hang Clean and Jerks (75/55)

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Hang Clean and Jerks (75/55)
Each round of todays interval workout includes the same amount of work completed in 3 different iterations

The total amount of work in each 5-minute window is 30 reps at each movement

You’ll work through the listed reps and rest with whatever time remain until the next window

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts

Warm-up

30 Seconds Each

Active Spidermans

Barbell Z-Press

Frog Hops

Mountain Climbers

Romanian Deadlifts

Slow Burpees

Lateral Hops Over Barbell

Strict Press

Mobility

Child’s Pose: 1 Minute

Straddle Stretch: 90 Seconds

Metcon Prep

HANG CLEAN AND JERKS

Movement Prep

Empty Barbell

5 Hang Power Cleans

5 Push Jerks

3 Hang Clean and Jerks (Stop at Shoulder on Way Down)

3 Hang Clean and Jerks (Don’t Stop at Shoulder on Way Down)

Build to workout weight

LATERAL BURPEES OVER BAR

3 Regular Burpees

3 Lateral Burpees over Bar (Step-up)

3 Lateral Burpees Over Bar (Jump up)

Modifications

SINGLE DUMBBELL HANG CLEAN AND JERKS

Barbell Power Clean and Jerks

Odd Object Power Clean and Jerks Video

Kettlebell Swings

Slamballs Video

Box Jumps

LATERAL DUMBBELL BURPEES

Regular Burpees

At Home WOD

Hook and Ladder (Home WOD) (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Dumbbell Burpees

30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]

2 Rounds:

15 Lateral Dumbbell Burpees

15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]

3 Rounds:

10 Lateral Dumbbell Burpees

10 Single Dumbbell Hang Clean and Jerks (50/35)