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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Active Samson

PVC Pass Throughs

PVC Overhead Squats

Active Spidermans

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Pass Throughs

PVC Overhead Squats

Try to 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

Couch Stretch: 1 Minute Each Side

Metcon Prep

CHEST TO BAR PULL-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

Movement Subs

Reduce Reps

Chin Over Bar Pull-ups

Banded Chest to Bar or Chin Over Bar

Ring Rows

SUMO DEADLIFT HIGH PULLS

Movement Prep

10 Second Finish Position Hold

5 Sumo Deadlifts

5 Sumo Deadlift + Shrug

5 Sumo Deadlift High Pulls (Slow)

5 Sumo Deadlift High Pulls (Fast)

OVERHEAD SQUATS

Movement Prep

5 Pausing Overhead Squats (3s in Bottom)

5 Overhead Squats

Weightlifting

Overhead Squat (3-3-3-3-3)

We’ll have about 15 minutes to build to a heavy set of 3 overhead squats

To start each set, it may be helpful to push jerk or split jerk the weight from the back rack to overhead

As the weight gets heavier, this is likely what you’ll be doing, so it’s helpful to practice when the weights are lighter

For safety reasons, it’s best to drop the bar to the ground in front of you instead of trying to bring it down to your back

The people sharing the bar can help with getting it back up to the rack after each set

Metcon

FaceTime (AMRAP – Rounds and Reps)

AMRAP 10:

15 Overhead Squats (95/65)

12 Sumo Deadlift High Pulls (95/65)

9 Chest to Bar Pull-ups
DESCRIPTION & STIMULUS

GENERAL

The overhead squat is a big focus of this two part workout

We’ll build to a heavy set of three before completing lighter overhead squats within our conditioning piece

We expect athletes to complete around 3+ rounds in “FaceTime”

OVERHEAD SQUATS

Choose a lighter weight within the workout that can be completed in 1-2 sets each round

SUMO DEADLIFT HIGH PULLS

The sumo deadlift high pull isn’t a movement we do too often

This should also be a light weight – something that can be completed within 2-3 quick sets during the workout

We’re ideally using one barbell weight for both movements based on the more difficult of the two

CHEST TO BAR PULL-UPS

Choose a pull-up variation that can be completed in 2-3 quick sets within the workout

After Party

Cool Down

Lats Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minute Each Side

Upper Back Foam Roll:

1-2 Minutes