CrossFit Tucker – Barbell Club

Warmup

3x through as superset

Z-Press with 1sec hold at top – 8reps

Hollow Hold 30sec

3x through as superset

Banded hip stretch 30 sec per side

Calf raise and drop to split jerk and hold for 3sec – 5 reps

Skill Warm-up

Press

+

Push Press

+

Hang Power Clean

+

Push Press

+

Split Jerk (with 3sec hold in split)

Skill with Weight

Work up to moderately heavy weight

5 sec Deadlift

+

Hang Clean from knee

+

Split Jerk

Skill Application

Clean & Jerk at 90-100% of weight from previous complex

Strength

Crossfit Strength programming

Pause Front Squat

5×2 @ 85% every 90s

1sec pause on each rep (i.e. “One One-Thousand”)