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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Active Spidermans

Air Squats to Medicine Ball

PVC Pass Throughs

Inchworm to Push-ups

Air Squats to Medicine Ball

PVC Straight Leg Swings (15 Seconds Each Side)

Push-up to Down Dog

Air Squats to Medicine Ball

PVC Overhead Squats

Body Positions

2 Sets

20 Seconds PVC Hollow Hold

10 Seconds Rest

20 Seconds PVC Arch Hold

10 Seconds Rest

20 Seconds PVC V-Ups

10 Seconds Rest

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Medicine Ball Thoracic Opener: 1 Minute

Barbell Ankle Stretch: 1 Minute

Metcon Prep

WALLBALLS

Movement Prep

5 Pausing Front Squats

5 Push Press

5 Wallballs

TOES TO BAR

Movement Prep

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Movement Subs

Reduce Reps

Feet as High as Possible

Knees to Elbows / Chest / Waist

POWER SNATCHES

Movement Prep

3 Hang Jump Shrugs (Elbows Locked)

3 Hang High Pulls

3 Hang Power Snatches

3 Power Snatches

OVERHEAD SQUATS

Movement Prep

5 PVC Pausing Overhead Squats (3 Seconds in Bottom)

5 Barbell Pausing Overhead Squats (3 Seconds in Bottom)

5 Barbell Overhead Squats (No Pause)

Metcon

Foot Locker (Time)

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)
DESCRIPTION & STIMULUS

GENERAL

Athletes will complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout

There is no rest between each of the 5 round pieces

The score is total time it takes to complete the 10 total rounds

We expect this workout to take around 10-18 minutes to complete

WEIGHTED MOVEMENTS

The barbell is intended to be very light

This should be a weight that athletes can complete the power snatches in 2 sets and the overhead squats in 1

Athletes should choose a medicine ball weight that allows them to complete the wallballs is 2 sets

TOES TO BAR

Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets

After Party

Back Squats

Set 1 (On the 0:00): 9 Reps @ 77%

Set 2 (On the 2:00): 7 Reps @ 84%

Set 3 (On the 4:00): 5 Reps @ 91%

Set 4 (On the 6:00): 3 Reps @ 96%

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 @ 105-106%

Set 8 (On the 11:00): 1 Rep @ 105-106%

Set 9 (On the 12:00): 1 Rep @ 105-106%

Set 10 (On the 13:00): 1 Rep @ 105-106%

Set 11 (On the 14:00): 1 Rep @ 105-106%

Sets 1-4 completed “On the 2:00”

Sets 5-11 completed “On the 1:00”

Percentages Based on 5RM Back Squat