CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

8 Minutes for Quality (Alternating With a Buddy):

Station 1:

Row

Increasing Pace Each Round

Station 2:

30 Seconds Wall Sit (Just Below Parallel)

30 Seconds Front Plank

Change stations when buddy is done with the bridge & plank station

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

AIR SQUATS

Movement Prep

20 Second Active Squat Hold (Below Parallel)

10 Air Squats

PUSH-UPS

Movement Prep

15 Second Active Bottom Plank (Hips Off Ground, Chest Touching)

3 Push-ups

15 Second Top Push-up Plank

3 Push-ups

Movement Subs

Reduce Reps

Push-ups to Box or Bench

POWER CLEANS

Movement Prep

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (Above Knee)

5 Power Cleans (Mid-shin)

Build to Lighter Weight

Metcon

Fish Out of Water (Time)

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats
GENERAL

Complete the 2,000 meters on the rower before moving onto the 10 rounds of “The Chief”

“THE CHIEF”

1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Choose a moderately heavy weight for the power cleans – something you could cycle for 12+ reps unbroken when fresh

Within the workout, athletes should be able to cycle sets of 3 unbroken on the barbell or quick singles if that end up being faster

Choose a push-up variation that you’ll complete unbroken each round