CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

3 Rounds:

1 Minute Row(Increasing Pace Each Round)

1 Minute PVC Movement + Stretch

1st Round: 30 Seconds Pass Throughs + 30 Seconds Active Dive-bombers

2nd Round: 30 Seconds Lat Stretch + 30 Seconds Slow Air Squats

3rd Round: 30 Seconds More Narrow Pass Throughs + 30 Seconds PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

PVC Pass Throughs

PVC Lat Stretch

Metcon Prep

TOES TO BAR

• Bar in palm, not fingertips

• Knuckles pointing towards ceiling

• Thumb wrapped around the bar

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Feet as High as Possible

Knees to Chest

Knees Up

POWER SNATCHES

Movement Prep

3 Snatch Grip Deadlifts

3 Snatch High Pulls

3 Hang Power Snatches

3 Power Snatches

THRUSTERS

Movement Prep

4 Strict Presses

4 Push Presses

4 Front Squats

4 Thrusters

Build to Workout Weight

Metcon

Nail Biter (AMRAP – Reps)

4 Rounds:

1 Minute Toes to Bar

1 Minute Power Snatches (75/55)

1 Minute Thrusters (75/55)

1 Minute Calorie Row

Rest 2 Minutes Between Rounds
GENERAL

• 4 minutes on, 2 minutes off for 4 rounds

• Choose weights and variations that allow you to move for the majority of the movement

• Lighter and less complex is better if you’re on the fence

• Score is total reps across the 4 rounds