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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Push-up to Down Dog

Front Plank

Active Samson + Air Squat

Spiderman + Hamstring Stretch

Alternating Bird Dogs

Active Samson + Air Squat

Inchworm to Push-up

Shoulder Taps

Active Samson + Air Squat

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Chest Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds

Metcon Prep

CLEANS

Movement Prep

5 Clean Deadlifts (Slow Below Knee)

5 Power Cleans

5 High Hang Power Cleans

5 Hang Power Cleans

DEADLIFTS

Movement Prep

10 Top Half Deadlifts (Fast Hips)

10 Deadlifts (From Mid-Shin)

PUSH-UPS

Movement Prep

15 Second Push-up Plank Hold

5 Slow Push-ups (Push the Air Out)

3 Push-ups

Movement Subs

Reduce Reps

Push-ups to Box or Bench

Weightlifting

Hang Power Clean + Power Clean (1-1-1-1-1-1-1)

Athletes will have 15 minutes to build to their heavy complex of 1 hang power clean and 1 power clean

This complex is designed to be completed without pausing on the ground or dropping the bar

The hang power clean begins with a deadlift to establish the hang position

Once the hang position is established, athletes can clean the bar from anywhere above the knee for it to count as a hang power clean

Metcon

Power Bar (AMRAP – Rounds and Reps)

AMRAP 12:

9 Hang Power Cleans (135/95)

12 Push-ups

15 Deadlifts (135/95)
GENERAL

The clean is the focus of this two part workout

The hang power clean comes from just anywhere above the knee, while the power clean will come from the floor

The 2 reps in the strength portion are meant to be completed without dropping the barbell or pausing on the ground

Athletes can expect to perform 3+ rounds if the right weights and variations are chosen in “Power Bar”

BARBELL

We’ll choose the barbell weight today based on the more challenging movement, the hang power clean

This should be a weight that athletes can complete within 2 sets during the workout today

The deadlifts are designed to be on the lighter side today

PUSH-UPS

Choose a push-up variation that athletes could complete unbroken when fresh, but within 3 sets during the workout today

See teaching points for variations