CrossFit Tucker – CrossFit
WOD Brief and Warmup
(0:00 – 12:00)
30 Seconds
Single Unders
Down Dog
Slow Air Squats
Squat Hold (Active Below Parallel)
Single Unders (Right Leg)
Up Dog
Split Squats (Right Leg Forward)
Squat Hold (Active Below Parallel)
Single Unders (Left Leg)
Push-up to Down Dog
Split Squats (Left Leg Forward)
Squat Hold (Active Below Parallel)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Barbell Ankle Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Metcon Prep
DOUBLE UNDERS
Movement Prep
30 Seconds Easy Single Unders
30 Seconds Double Under Practice
Movement Subs
Reduce Reps
45 Single Unders (1.5x)
30 Seconds of Practice
HANG SQUAT CLEANS
Movement Prep
5 Hang Jump Shrugs
5 Hang High Pulls
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5 Hang Power Cleans
5 Front Squats
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5 Hang Squat Cleans
Weightlifting
Hang Squat Clean (1-1-1-1-1-1)
Build to Heavy Single
Athletes will have 15 minutes to build to a Heavy Single Hang Squat Clean
Grouping athletes up can minimize the amount of bodies moving at once, making it easier to see and correct movement
Remind athletes that each rep starts with a deadlift to full extension and that the hang position is anywhere above the knees
It is common on Hang Cleans for athletes to pause with the bar right above the knee, which is the equivalent of doing a pausing Back Squat
This makes the movement more challenging, as we stop all the bar’s momentum
Keep an eye out for this and encourage athletes to be explosive with this change of direction to help maximize the load lifted today
Metcon
Underrated (AMRAP – Rounds and Reps)
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
DESCRIPTION & STIMULUS
HANG SQUAT CLEAN
The Hang Squat clean is the focus of this two part workout
As a reminder, the hang position is anywhere above the knee
Athletes must deadlift the bar to full extension before beginning each set
We’ll build to a heavy single in today’s strength piece
For our conditioning piece, the barbell reps will climb by 1 each round
The score for this workout is total reps completed at the end of the 9 minutes
DOUBLE UNDERS
The double unders in “Underrated” are designed to be small sets
Let’s choose a variation or rep number that can ideally be completed unbroken each time
After Party
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
*Based upon 5 rep max