CrossFit Tucker – CrossFit

WOD Brief and Warmup

WARMUP (0:00 – 10:00)

Alternating Stations With a Buddy:

1 Minute Row

30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats

1 Minute Row

30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats

1 Minute Row

30 Seconds PVC Lift Offs + 30 Seconds PVC Overhead Squats

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

Mobility

Partner 1:

Barbell Thoracic Opener

Partner 2:

Barbell Ankle Stretch

90 Seconds at Each Station Before Alternating

Metcon Prep

OVERHEAD SQUATS

Movement Prep

5 Behind the Neck Push Press

5 Pausing Overhead Squats (1s in Bottom)

5 Behind the Neck Push Jerks

5 Overhead Squats

5 Power Snatches

5 Overhead Squats

Weightlifting

Overhead Squat (1-1-1-1-1-1-1-1)

Athletes will have 15 minutes to gradually build to a heavy single overhead squat

Metcon

Hot Mess (Time)

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Row
GENERAL

The big focus of each part today is the overhead squat

The bar will come from the rack in the strength piece and from the floor during “Hot Mess”

“Hot Mess” is designed to take under 10 minutes to complete

OVERHEAD SQUATS

Choose a weight on the barbell in “Hot Mess” that you could complete the 25 reps unbroken in the first round if you absolutely had to

Within the workout, this should be a weight that can be completed within 3 sets