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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

Down Dog

PVC Pass Throughs

PVC Overhead Squats

Up Dog

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

Get More Narrow with Each Set on PVC

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pec Stretch on Wall: 30 Seconds Each Side

Barbell Ankle Stretch: 1 Minute

Metcon Prep

PULL-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

Movement Subs

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

3 Strict Pull-ups

PUSH-UPS

Movement Prep

15 Second Push-up Plank Hold

5 Push-ups

Movement Subs

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

AIR SQUATS

Movement Prep

5 Slow Air Squats (Overemphasize Range of Motion)

5 Air Squats

OVERHEAD SQUATS

Movement Prep

3 Tempo Overhead Squats (3 Seconds Down)

3 Overhead Squats

POWER SNATCHES & SQUAT SNATCHES

Movement Prep

3 Tempo Snatch Pulls (3 Seconds + Jump)

3 Snatch High Pulls

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3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

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3 Squat Snatches

Build to Lighter Weight

Metcon

Spice Girl (Time)

For Time:

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)
DESCRIPTION & STIMULUS

GENERAL

In this chipper workout, we’ll alternate between barbell movements and bodyweight movements

This workout is designed to be light with a medium time domain, using weights and variations that allow us to always keep moving forward

We expect this workout to take around 9-16 minutes to complete

BARBELL MOVEMENTS

Let’s use one lighter barbell weight for all three movements

We’re likely choosing this weight based off the most difficult movement of the three, the squat snatch

This should be a load that you could cycle for 15+ reps unbroken when fresh

CINDY

One round of””Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats

Let’s choose variations here that allow for unbroken pull-ups and 1-2 sets for the push-ups within the workout

You can also adjust the rep scheme to something like 3-6-9 if you are modifying volume

At Home Metcon (With Equipment)

Spice Girls (At home With Equipment) (Time)

For Time:

10 Single DB Hang CJ, 50 Lateral Jump Squats

20 Single DB Hang CJ, 50 Lateral Jump Squats

30 Single DB Hang CJ, 50 Lateral Jump Squats

40 Single DB Hang CJ, 50 Lateral Jump Squats

50 Single DB Hang CJ, 50 Lateral Jump Squats

Rx Dumbbell – 50/35

Change hang CJ arm every 5 repetitions

Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell

At Home Metcon (No Equipment)

Spice Girls (At Home No Eqipment) (Time)

For Time:

5 Walkouts, 50 Lateral Jump Squats

10 Walkouts, 50 Lateral Jump Squats

15 Walkouts, 50 Lateral Jump Squats

20 Walkouts, 50 Lateral Jump Squats

25 Walkouts, 50 Lateral Jump Squats

Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

After Party

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106%

Set 8 (On the 12:30): 1 Rep @ 108-109%

Set 9 (On the 14:00): 1 Rep @ 108-109%

Percentages based on 5RM Back Squat