Select Page

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Ichworm to Push-ups

Active Spidermans

Mountain Climbers

Frog Hops

Alternating Bird Dogs

Slow Burpees

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Metcon Prep

BURPEES

Movemennt Prep

5 Burpees

DEADLIFTS

Movement Prep

5 Regular Grip Deadlifts

5 Mixed Grip Deadlifts

5 Hook Grip Deadlifts

HANG POWER CLEANS

Movement Prep

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (1 Inch Above Knee)

PUSH JERKS

Movement Prep

5 Pausing Push Jerks (2 Seconds in Catch)

5 Push Jerks

Weightlifting

Hang Power Clean (3-3-3-3-3-3)

Athletes will have 15 minutes to build to a heavy set of 3 hang power cleans

Metcon

BloDThirsty (AMRAP – Rounds and Reps)

AMRAP 12:

15 Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)
GENERAL

Barbell cycling is the focus of this two part workout

In part 1, athletes will build to a heavy set of 3 hang power cleans

In part 2, athletes will complete a twist on the Hero Workout “DT”

Looking to complete 4-6 rounds within the 12 minutes of work, or a round every 2-3 minutes

BURPEES

The burpees today are standard burpees requiring chest to deck, full extension, and a small clap overhead

BARBELL MOVEMENTS

Athletes are ideally using one weight for the barbell today based on the movement that challenges them the most

The most challenging movements in this complex are typically the hang power cleans and push jerks

Athletes should choose a weight that allows them to complete the hang power cleans in 2-3 quick sets and the push jerks unbroken throughout the workout

If on the fence, it’s better to go lighter and get a lot of work done within the 12-minute window