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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Single Unders

PVC Pass Throughs

PVC Straight Leg Swings (15 Seconds Each Side)

Quick Single Unders

PVC Lat Stretch

PVC Overhead Squats

Higher Single Unders

Narrower PVC Pass Throughs

Narrower PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

DOUBLE UNDERS

Movement Prep

20 Seconds Single Unders

40 Seconds Double Under Practice

Movement Subs

Reduce Reps

45 Single Unders (1.5x)

30 Seconds of Double Under Practice

DEADLIFTS

Movement Prep

Establish Hand Position

10 Empty Barbell Deadlifts

OVERHEAD SQUATS

Movement Prep

30 Seconds PVC Overhead Squats

5 Pausing Barbell Overhead Squats

5 Overhead Squats

Weightlifting

Pausing Overhead Squat (1-1-1-1-1-1-1)

Athletes will have 15 minutes to build to a heavy single pausing overhead squat out of the rack
Athletes will have 15 minutes to build to a heavy single pausing overhead squat out of the rack

A couple things to note logistically:

Knowing athletes will probably be push jerking the weight from the back rack as it gets heavier, it may best to practice that from the beginning with the lighter weights

As the weight increases, it is safer for athletes to drop the weight to the ground in front of them as opposed to returning it to the back rack

Athletes can have their buddies on the rack keep them accountable for the 3 second pause by counting out loud

Metcon

Double Jointed (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders
GENERAL

The Overhead Squat is the focus of today’s two part workout

Looking for athletes to choose weights and variations that allows them to complete 3-4+ rounds today

OVERHEAD SQUATS

In the strength portion, athletes will build to a heavy pausing overhead squat out of the racks

Athletes will pause for 3 seconds in the bottom position before standing

Within the workout, there are no pauses

Athletes can choose a lighter weight for “”Double Jointed”” that allows them to complete the 15 reps in 2 sets

DEADLIFTS

The deadlift is intended to be very light today

Unless there is a big difference in weights between the overhead squat and deadlifts, let’s try to use one barbell today

DOUBLE UNDERS

Athletes can choose double under variation that allows them to complete the 30 reps in no more than 40 seconds

Reduce Reps

40 Seconds of Practice

45 Single Unders (1.5x)