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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Active Samson

Hollow Hold

Push-up to Down Dog

Superman Hold

Inchworm to Push-ups

Straight Leg Sit-ups

Air Squats

V-Ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Wrist Stretch: 30 Seconds

Front Rack Stretch: 30 Seconds

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knee to Chest

3 Toes to Bar

Movement Subs

Reduce Reps

Toes as High as Possible

Knees to Chest / Waist

POWER CLEANS

Movement Prep

5 Hang High Pulls

5 High Pulls

5 Power Cleans

FRONT SQUAT

Movement Prep

5 Pausing Front Squat

5 Front Squats

PUSH JERKS

Movement Prep

15 Second Dip Hold

5 Push Jerks

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Weightlifting

Macho Man Complex (1-1-1-1-1-1-1)

Build to Heavy Complex:

3 Power Cleans

3 Front Squats

3 Push Jerks
Athletes will have 15 minutes to build to a heavy Macho Man complex

We can look to complete 7-10 sets within this window, or 1 complex every 1:30-2 minutes

These 9 reps are designed to be completed without dropping the bar, pausing, or resetting on the ground

Metcon

Randy Savage (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of “”Macho Man”” (135/95)

15 Toes to Bar

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks
GENERAL

The focus of today’s two-part workout is cycling the barbell in “Macho Man”

Looking for athletes to complete 3-4+ rounds in “Randy Savage”

This works out to a round every 3-4 minutes

MACHO MAN

One “Macho Man” complex is: 3 Power Cleans + 3 Front Squats + 3 Push Jerks

In our strength piece, these 9 reps are meant to be completed without dropping or pausing on the floor with the barbell

Within the workout, athletes can break up the reps of “Macho Man” however they see fit

TOES TO BAR

Athletes should choose a toes to bar variation that they are capable of completing 15+ reps when fresh

We can bring down the reps here or choose a variation that allows reps to be strung together without swinging around on the bar