CrossFit Tucker – CrossFit

Metcon

Red Zone (Time)

30-20-10-20-30:

Hang Power Snatch (75/55)

Thrusters (75/55)

Warm-up

1 Round

1 Minute Glute Bridges

30 Seconds Walkouts

1 Minute Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Walkouts

1 Minute Glute Bridge Walkouts

30 Seconds Walkouts

1 Minute Air

30 Seconds Walkouts

Mobility

Frog Stretch: 1 Minute

Squat Hold: 30 Seconds

Barbell Squat Hold: 1 Minute

Metcon Prep

HANG POWER SNATCH

Empty Barbell

5 Snatch grip RDL’s

5 Hang High Pulls

5 Hang Power Snatches

THRUSTERS

Empty Barbell

5 Pausing Front Squats

5 Push Press

5 Thrusters

Modifications

SINGLE DUMBBELL HANG POWER SNATCH

Barbell Hang Power Snatches

Single Arm Dumbbell Russian Swings Video

Odd Object Ground to Overhead Video

Kettlebell Swings

Slamballs Video

Box Jumps

SINGLE DUMBBELL THRUSTERS

Single Dumbbell Goblet Thrusters Video

Wallballs

Medicine Ball Squat Cleans Video

Jumping Squats (2x Reps) Video

Odd Object Thrusters Video

Barbell Thrusters

At Home WOD

Red Zone (Home WOD) (Time)

30-20-10-20-30:

Single Dumbbell Hang Power Snatch (50/35)

Single Dumbbell Thrusters (50/35)