CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row

Easy Single Unders

Glute Bridges

Moderate Row

Quick Single Unders

Right Side Glute Bridges

Faster Row

Higher Single Unders

Left Side Glute Bridges

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

Metcon Prep

DOUBLE UNDERS

Movement Prep

Included in Group Warmup & Practice Round

Movement Substitutions

• Reduce Reps

• 90 Single Unders

• 1 Minute of Practice

ROW

Movement Prep

30 Seconds Just Legs

30 Seconds Legs + Lean

30 Seconds Full Stroke (Easy)

30 Second Full Stroke (Moderate)

POWER CLEANS

Movement Prep

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (1 Inch Above Knee)

5 Power Cleans (Floor)

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

Weightlifting

3-Position Power Clean (1-1-1-1-1-1)

3-Position Power Clean

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean
• Athletes will have about 12 minutes to build to a heavy 3-position power clean

• As the weight gets heavier, ensure that athletes aren’t going below the pockets on the first rep

• The first rep is always the most difficult, so the weight tends to sneak down towards the knee to help get a little more power behind the clean

Metcon

IHOP (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)
• Focusing on the power clean in today’s two-part workout

• In Part 1, technique takes priority over weight on the bar

• In Part 2, we’re looking for weights and variations that allow athletes to complete 2+ to 3+ rounds