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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Active Samson

Active Spidermans

Inchworm to Push-up

Alternating Bird Dogs

Front Plank

Shoulder Taps

Hollow Hold

Superman Hold

Side Plank (15 Second Each Side)

Barbell Bent Over Rows

Barbell Front Squat Hold (Active Position)

Barbell Overhead Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hip Flexor Stretch: 1 Minute Each Side

Banded Hamstring Stretch: 1 Minute Each Side

Banded 3-Way Shoulder: 40 Seconds Each Position

Metcon Prep

CHEST TO BAR PULL-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Chin Over Bar Pull-up

3 Chest to Bar Pull-ups

Movement Subs

Reduce Reps

Chin Over Bar Pull-ups

Banded Chest to Bars

Jumping Chest to Bars

Ring Row

TOES TO BAR

Movement Prep

3 Knees to Chest

3 Knees to Elbow

3 Toes to Bar

Movement Subs

Reduce Reps

Feet as High as Possible (While Maintaining Rhythm)

Knees to Elbows / Chest / Waist

POWER CLEANS & PUSH JERKS

Power Clean Movement Prep

6 Tall Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Push Jerk Movement Prep

6 Tall Jerks

6 Push Jerks

Metcon

Happy Hour (Time)

3 Rounds:

12 Power Cleans (135/95)

12 Chest to Bar Pull-ups

12 Push Jerks (135/95)

12 Toes to Bar
GENERAL

These 3 rounds include 2 barbell movements and 2 gymnastics movements

Expecting the 144 rep workout to take somewhere between 9-18 minutes to complete

Since this is all we have on the menu today, it’s a great opportunity for athletes who would normally scale to go a little heavier on the barbell and challenge themselves on the gymnastics

GYMNASTICS MOVEMENTS

Looking to complete these 12 reps in 3-4 sets maximum today

Adjust volume or choose variations that allows this to happen

BARBELL MOVEMENTS

Let’s choose our barbell weight today based on the limiting factor, which tends to be the push jerks

Both movements are ideally completed at the same moderate weight with one barbell, unless there is a big difference in capacity between the jerk and clean

Choose a weight that you can complete the Push Jerks in 1-2 sets each round

The Power Cleans will likely be completed in small sets or singles throughout

After Party

Body Armor (A)

3 Giant Sets:

100 Meter Overhead Kettlebell Carry

10 Inverted Barbell Rows

50 Band Pull-Aparts

Rest 1 Minute Between Sets

Body Armor (B)

3 Giant Sets:

Max Effort L-Sit

7 Slow Hip and Back Extensions

Rest 1 Minute Between Sets

WTW

Metcon (5 Rounds for time)

When: Wednesday @ 5 am

Where: Tucker HS Track

1 mile warm-up

400, 800, 1200, 800, 400 repeats with a 400 rest interval after each.

1 mile cool down