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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

45 Seconds

Easy Row

Single Unders

PVC Pass Throughs

Moderate Row

Single Unders

PVC Lat Stretch

Faster Row

Single Unders

PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Thoracic Opener: 2 Minutes

Metcon Prep

DOUBLE UNDERS

Movement Prep

20 Seconds Hard Jumps in Place (No Rope)

20 Seconds Single Unders

20 Seconds Double Under Practice

Movement Subs

Reduce Reps

45 Single Unders

30 Seconds of Practice

POWER SNATCHES

Movement Prep

3 High Jumps in Place (No Bar)

3 Hard Jumps in Place (No Bar)

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Build to At Least First 3 Planned Workout Weights

Metcon

Six Flags (6 Rounds for weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Row

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight
DESCRIPTION & STIMULUS

GENERAL

Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)

You’ll complete the three movements listed and rest until the start of the next 3-minute window

Each round, you’ll build in power snatch weight

Your score for the day is the heaviest set of 3 power snatches

To ensure we have some rest built in, let’s cap these rounds at 2:30

POWER SNATCHES

The 3 power snatches can be completed touch and go or as single repetitions

A good starting place for the first round could be around 55-60% of your 1RM snatch

Use one barbell and switch out weights during rest periods

DOUBLE UNDERS

The double under number is designed to be very small

Choose a number or variation that allows you to complete the movement unbroken or under 30 seconds

After Party

Gymnastic Skill

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row



Continue to Add (2) Rep to Each Movement