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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Active Samson

Plate Hops

Air Squats

Plate Lateral Squats

Active Spidermans

Plate Counterbalance Squats

Glute Bridges

Plate Ground to Overhead

Inchworm to Push-up

Plate Hand Walk Overs

Push-up to Down Dog

Plate Overhead Reverse Lunges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 45 Seconds

Pigeon Pose with Wrist Stretch: 45 Seconds Each Side

Metcon Prep

POWER CLEANS

Movement Prep

Establish Hook Grip and Strong Upper Back

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

FRONT SQUATS

Movement Prep

5 Pausing Front Squats (3 Seconds in Bottom)

5 Front Squats

PUSH JERKS

Movement Prep

5 Push Press

5 Push Jerks

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3 Power Cleans

3 Front Squats

3 Push Jerks

Weightlifting

Barbell Complex (1-1-1-1-1-1)

Build to Heavy Complex:

1 Power Cleans

1 Front Squats

1 Push Jerks
Athletes will have about 13 minutes to build to a heavy Macho Man Complex

These 3 movements are designed to be completed unbroken

Let’s try not to blend these movements together into Squat Cleans and Thrusters

Stand all the way up following the Power Clean before starting the Front Squat

Stand all the way up from the the Front Squat before starting the dip of the Push Jerk

Metcon

Wise Men (AMRAP – Rounds and Reps)

AMRAP 3:

Max Rounds of “”Macho Man”” (135/95)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man”” (155/105)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man”” (185/135)
DESCRIPTION & STIMULUS

GENERAL

“Wise Men” is a CompTrain Benchmark workout

To get primed for this conditioning piece, we’ll start off the day by building to a heavy barbell complex of 1 power clean, 1 front squat, and 1 push jerk

In “Wise Men”, athletes will work through max rounds of the “Macho Man” complex in three minute windows

With 3 minutes of rest built in, we’re looking to push hard during these work intervals

The score for each AMRAP 3 is the total completed rounds and reps

MACHO MAN

1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

The weights will slightly increase with each round

Let’s choose our barbell weights based off the following recommendations:

1st Round: Lighter weight that athletes see themselves being able to complete around 6+ rounds (1 Round Every :30 Seconds)

2nd Round: Moderate weight that athletes see themselves being able to complete around 4+ rounds (1 Round Every :45 Seconds)

3rd Round: Moderately Heavy weight that athletes see themselves being able to complete around 3+ rounds (1 Round Every Minute)

After Party

Front Squat

On the 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

Percentages Based on 1RM Front Squat