CrossFit Tucker – CrossFit

Metcon

Strict Press Lynne (5 Rounds for reps)

5 Rounds:

Max Unbroken Strict Presses (95/65)

Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets
DESCRIPTION

Today’s workout is a spin on the benchmark workout “Lynne”

The original workout is bench press and kipping pull-ups, while this version features strict press and strict pull-ups

You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups

There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next

Following your max set of strict pull-ups, you’ll rest 3 minutes before beginning the next round

Record total reps [strict press + strict pull-ups] for each round

Your final score is the sum total of your 5 rounds

STRICT PRESS

The weight on the barbell should be something on the lighter side

When fresh, this should be a load that you could strict press for 20+ reps unbroken

The barbell will come from the ground – meaning you’ll power clean it to the front rack for the first rep

STRICT PULL-UPS

If you have 15+ unassisted strict pull-ups unbroken when fresh, let’s complete this station as written

If you’re not quite there, consider a light band, ring rows, or another variation listed in “modifications”

Within the workout, we want to be able to complete at least 7 reps per round to get the right stimulus

Warm-up

30 Seconds Each

Active Samson

Arm Circles (Forward)

Front Plank

Arm Circles (Backwards)

Hollow Hold

Alternating Bird Dogs

Right Side Plank

Push-up to Down Dog

Left Side Plank

Dead Hang From Pull-up Bar

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Table Top Stretch: 1 Minute

Metcon Prep

STRICT PULL-UPS

Movement Prep

10 Scap Pull-ups

20 Second Hollow Hold on Floor

20 Second Hollow Hold on Bar

2-3 Strict Pull-ups

STRICT PRESS

Movement Prep

WIth Empty Bar:

20 Second Overhead Barbell Hold

5 Tempo Strict Press (2 Seconds Up & 2 Seconds Down)

5 Strict Press

Modifications

STRICT PRESS

Single Dumbbell Strict Press (Hands on Heads of Bells)

Single Dumbbell Strict Press (Max Each Side)

Odd Object Strict Press Video

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Ring Rows

Inverted Bar Rows Video

Renegade Rows (Equal Reps) Video

Dumbbell Rows From Plank Position (Equal Reps Each Side) Video

Barbell Bent Over Rows Video

Double Dumbbell Bent Over Rows (2x Reps) Video

Single Dumbbell Bent Over Rows (2x Reps Each Side) Video

Odd Object Bent Over Rows (2x Reps) Video

At Home WOD

Metcon

Strict Press Lynne (Home WOD) (5 Rounds for reps)

5 Rounds:

Max Unbroken Strict Presses (95/65)

Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets