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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds Each

PVC Pass Throughs

Active Samson + Air Squats

Box Facing Alternating Step-ups (Low Box)

PVC Overhead Squats

Inchworm to Push-up

Lateral Box Step Overs

PVC Overhead Squats (More Narrow)

Push-up to Down Dog

Box Facing Alternating Step-ups (Higher Box)

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Metcon Prep

BOX JUMPS

Movement Prep

5 Muscle Box Jump (Low Box)

5 Box Jumps (Low Box)

5 Box Jumps (Workout Height)

OVERHEAD SQUATS

Movement Prep

5 Pausing Overhead Squats (3 Seconds in Bottom)

5 Overhead Squats

POWER SNATCH

Movement Prep

5 Snatch Grip Push Presses (Behind the Neck)

5 Snatch Grip Push Jerks (Behind the Neck)

5 Muscle Snatches

5 Power Snatches

Weightlifting

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

Athletes will have 15 minutes to build to a heavy single from the rack

There is the option to push press, push jerk, or split jerk the weight overhead from the back rack

It is best to practice the option you’ll use at the heavier weights from the beginning

Avoid bringing the bar back down to the back rack from overhead at the heavier weights

It is safer to drop the weight in front and get it back into the rack with the help of a few others

Metcon

Power Move (AMRAP – Rounds and Reps)

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)
GENERAL

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

We’ll start by building to a heavy single rep out of the rack

Completing a shorter triplet workout to follow that includes the overhead squat, as well as power snatches and box jumps

Looking to complete around 4+ rounds in “Power Move”, which works out to a round at least every 2:30

BARBELL MOVEMENTS

We’ll choose our barbell weight in “Power Move” based off the overhead squat, which tends to be the limiting factor

This should be a lighter weight that you can complete all 9 reps unbroken on every round

Both movements are ideally completed at the same weights, unless there is a huge difference between athletes snatch and overhead squat capacity

BOX JUMPS

Since these are regular box jumps, they require full extension at the top of each rep

After Party

Back Squat Waves

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

*Performed at % of your 5RM Back Squat *