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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Buddy 1

Fish Game on Rower

Buddy 2

1 Minute: Shuttle Runs

1 Minute: Walking Spidermans

1 Minute: Walking Samson

1 Minute: Walking Inchworms

*Score is Combined Total of Fish Game Scores

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Metcon Prep

ROW

15 Catch Position Hold

30 Seconds Moderate Row

POWER CLEANS & PUSH JERKS

Power Clean Movement Prep

15 Second Quarter Squat Hold

3 Hang Power Cleans + Front Squat

3 Power Clean + Front Squat

Push Jerk Movement Prep

15 Second Dip Position Hold

5 Push Press

5 Jerk Drives

5 Push Jerks

Build to Lighter Weight

3 Power Clean + Front Squats

3 Jerk Drives

3 Push Jerks

Metcon

Snack Bar (Time)

3 Rounds:

400 Meter Run

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)
GENERAL

Two moderate weight barbell movements paired with two “cardio” movements in today’s 3-round workout

We expect the workout to take somewhere in the 18-25 minute range to complete, or a round every 6-8 minutes

PUSH JERKS

The push jerk is likely going to be the limiting factor of the two barbell movements

Choose a weight that allows you to complete the 10 repetitions within 2 sets during the workout

POWER CLEANS

If you choose the right jerk weight, you’re likely also choosing the right weight for the clean

We’re probably completing these in small sets or quick singles within the workout

RUN

If unable to run, complete one of the following:

Increase Row to 1000/800 Meters

After Party

Strict Gymnastics

0:00 – 5:00

Handstand Floater Practice*

5:00 – 10:00

3 Strict Chest to Bar Pull-ups 3 Deadstop Strict Handstand Push-ups

10:00 – 15:00

5 Strict Toes to Bar 10 Pausing Hip Extensions

15:00 – 20:00

3 Inchworms 3 Pausing Ring Rows

Handstand Floater*

Kick Up to Handstand on Wall

Aim For a Straight Body

Gently Kick Off Wall to Find Balance Point

Adjust Balance Through the Fingertips