CrossFit Tucker – Barbell Club

Warm-up

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

Metcon (Time)

Run 400m

20 Strict Press 95/65

Run 400m

20 Push Press 95/65

Run 400m

20 Push Jerks 95/65

Metcon (Weight)

Deadlift

Romanian Deadlift

Bentover Row

Power Clean

Front Squat

Push Press

Back Squat

Good Morning
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.