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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Inchworm to Push-up

Front Plank

Glute Bridges

Inchworm to Push-up

Hollow Hold

Single Leg Glute Bridges (30 Seconds Each)

Inchworm to Push-up

Arch Hold

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 1 Minute

Front Rack Stretch: 1 Minute

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups

15 Second Hollow Hold on Bar

15 Second Arch Hold on Bar

10 Kip Swings

3 Knees to Chest

3 Toes to Bar

Movement Subs

Reduce Reps (Climb by 1’s or 2’s)

Feet as High as Possible

Knees to Elbow / Chest / Waist

CLEAN AND JERKS

Movement Prep

4 High Hang Power Cleans

4 Hang Power Cleans

4 Power Cleans

4 Push Jerks

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3-Position Power Clean + 3 Push Jerks

Weightlifting

Power Clean and Jerk Complex (3-3-3-3-3)

5 Sets:

3-Position Power Clean

3 Push Jerks
These 3 positions are:

High Hang Position: Shallow dip, bar at pockets, relatively vertical torso

Hang Position: Bar just above the knee, shoulders over the bar

Power clean from the floor

Metcon

Bottom Line (AMRAP – Reps)

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap
DESCRIPTION & STIMULUS

GENERAL

The clean and jerk is a big focus of this two part workout

We’ll work on positioning, speed, and strength in our opening complex

After that, we’ll complete our conditioning piece – “Bottom Line”

Over the 7 minutes of work, we’ll climb by 3 reps per round

After the 9’s, you’ll progress to 12-15-18….

Your score it total reps completed at the end of the workout

Reference the below number for scoring:

Finish 3’s: 6 Reps

Finish 6’s: 18 Reps

Finish 9’s: 36 Reps

Finish 12’s: 60 Reps

Finish 15’s: 90 Reps

Finish 18’s: 126 Reps

Finish 21’s: 168 Reps

Finish 24’s: 216 Reps

CLEAN AND JERKS

Choose a weight here that you could cycle for 12+ reps unbroken when fresh

Within the workout, these will probably be completed as small sets or quick singles

TOES TO BAR

Let’s choose a variation of toes to bar that you could 15+ reps unbroken when fresh

Within the workout today, 3’s is minimum number we want to hold

You could also adjust the volume by starting at 1 or 2 reps and increasing by 1 or 2 reps per round

After Party

Gymnastics Conditioning

AMRAP 7:

1 Pausing Strict Handstand Push-up^

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up^^

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups



Add (1) Rep to Each Movement Until Time Cap

^ Pause for 1 Second with Head on Ground

^^ Pause for 1 Second with Chin over Bar