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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Single Unders

PVC Pass Throughs

Sit-ups

Single Unders

PVC Lat Stretch

Arch Ups

Single Unders

PVC Overhead Squats

V-Ups with PVC

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 45 Seconds Each Side

Metcon Prep

DOUBLE UNDERS & TOES TO BAR

Double Under Movement Prep

20 Second Double Taps

20 Second Double Under Practice

Double Under Movement Subs

Reduce Reps

1 Minute of Practice

90 Single Unders

Toes to Bar Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

3-5 Toes to Bar

Toes to Bar Movement Subs

Reduce Reps

Feet as High as Possible (While Maintaining Rhythm)

Knees to Elbows/Chest/Waist

HANG SQUAT SNATCHES

Movement Prep

4 Hang Power Snatches

4 Pausing Overhead Squats

4 Hang Power Snatch + Overhead Squat

4 Hang Squat Snatches

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1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Weightlifting

1 Hang Power Snatch + 1 OHS + 1 Hang Squat Snatch (1-1-1-1-1-1)

Build to a Heavy Complex:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Athletes will have 13 minutes to build to a heavy complex of these 3 movements

The complex is meant to be completed unbroken

As a reminder, the hang position is anywhere from above the knee

It is helpful to group athletes up, which minimizes the amount of bodies moving at once, making it easier for coaches to see and correct movement

Ensure that athletes stand to full extension following the hang power snatch, as we do not want to blend the hang power snatch and overhead squat together

Metcon

Paw Patrol (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)
DESCRIPTION & STIMULUS

Starting the day out with a barbell complex that begins simple and progresses towards the more complicated hang squat snatch

Similar to Monday’s complex, we can build in weight here while keeping good mechanics a top priority

After the complex, we’ll move through 3 higher skilled movements in our conditioning piece, “Paw Patrol”

To complete the first two movements as written, we recommend having at least 50+ double unders and 15+ toes to bar unbroken when fresh

Adjust reps or choose a variation listed in “Subs” as needed

Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets

Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead

After Party

Gymnastics Conditioning

On the 2:00 x 6 Sets:

50′ Handstand Walk

Sub 1 Minute of Practice if You Don’t Have Handstand Walks