CrossFit Tucker – Barbell Club
Warm-up (No Measure)
Couch Stretch (Left/Right) for 30 seconds
Samson Stretch for 30 seconds
Lateral Lunge (Left/Right) x 10 yrds
Muscle Snatch x 10 reps
Behind the Neck Press x 5 reps
Overhead Squats x 10 reps
Snatch Balance x 5 reps
Behind the Neck Sots Press x 5 reps
Use a Band for remainder of warm up.
Squats with Band x 10 reps
Forward and Backward Walk with Band x 10 yrds
Squatted Lateral Walk with Band x 10 yrds (Left/Right)
Barbell Squats (keep weight light) x 10 reps
20 Strict Press 95/65
20 Push Press 95/65
20 Push Jerks 95/65
On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar.
Rest 90 seconds after the first round, then perform 5 reps of each in the next round; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.
Increase weight each round if you are able to. Record the last weight used.