CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

3 Rounds:

100 Meter Run

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds Inchworm to Push-up

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon Prep

CHEST TO BAR PULL-UPS

Movement Prep

Establish Grip

10 Scap Pull-ups

1-3 Strict Pull-ups

5 Kip Swings

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

Movement Substitutions

Reduce Reps

Chin Over Bar Pull-ups

Banded Pull-ups

Ring Rows

OVERHEAD SQUATS

Movement Prep

30 Seconds PVC Overhead Squats (Active Upper & Lower)

10 Empty Barbell Overhead Squats

Build to Lighter Weight

Metcon

Chips Ahoy (Time)

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-ups
GENERAL

• Big chipper-style workout to start the weekend

• Looking for a longer effort between 20-30 minutes

CHEST TO BAR PULL-UPS

• Choose a variation you can complete in 5-6 sets maximum

• This equates to 5-6 sets of 5-6 reps

OVERHEAD SQUATS

• Choose a weight you can complete in 2-3 sets

• If unable to overhead squat, front squat is the next best option