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CrossFit Tucker – Barbell Club

Warmup

Perform as supersets

3x

20sec Hollow Hold

20sec Superman Hold

(Try to roll between movements without letting arms/legs touch the ground)

3x

Shoulder stretch with hands on bench

Band-assisted hip flexor stretch

Skill Warm-up

With barbell only

Front Squat

+

Hang Clean from Power Position

+

Hang Clean from Knee

+

Hang Clean from Mid-Shin

+

Push Press

+

Split Jerk with 3sec hold

Skill with Weight

Work up to weight where technique begins to fail

3 Position Clean + Jerk

Pause below the knee, just above the knee, & Power Position

Skill Application

Clean & Jerk at 90-100% of weight from previous complex.

Strength

Today’s Strength work for the Crossfit WOD

Pause Front Squat (5×3) @ 80%, every 90sec

– 1 sec pause on each rep