Select Page

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds Each

Active Samson

Romanian Deadlifts

Active Spidermans

Hang Muscle Cleans

Push-up to Down Dog

Strict Press & Reach

Active Samson

Good Mornings

Active Spidermans

Elbow Rotations

Push-up to Down Dog

Front Squats

Mobility

Wrist Stretch: 40 Seconds

Front Rack Stretch: 40 Seconds

Child’s Pose: 40 Seconds

Metcon Prep

DEADLIFTS

Movement Prep


5 Double Overhand Grip Deadlifts

5 Mixed Grip Deadlifts

5 Slow Mixed Grip Deadlifts (Pressing Bar Against Body)

HANG POWER CLEANS

Movement Prep

5 Hip Hinges (Pockets to Knees – Pressing Bar Against Body)

15 Seconds Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

PUSH JERKS

Movement Prep

15 Second Receiving Position Hold

5 Push Jerks

_

Full Round of “DT” With Empty Bar

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
DESCRIPTION & STIMULUS

GENERAL

This barbell cycling focused workout should take around 5-10 minutes to complete

We’ll choose our barbell weight based off the Hang Power Cleans and/or Push Jerks

This should be a moderate load that allows you to complete the Hang Power Cleans within 3 sets and Push Jerks unbroken during the workout

At Home WOD – With Equipment

Warm-up

50 Single Unders

50 Double Unders

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Metcon

Hannah Banana (AMRAP – Rounds and Reps)

AMRAP 18:

10 Strict Toes to Bar

20 Alternating Dumbbell Power Snatches

60 Double-Unders
STIMULUS

Using a single dumbbell in this longer AMRAP workout

Pick a weight that you can complete the snatches with 1 break MAX each round

For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible

Aim to complete the double unders in 1-2 sets

FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality

Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout

At Home WOD

Warmup

50 Single Unders

50 Double Unders

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Movement Videos

Toes Raises – https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be

Metcon

“Hannah Banana” (No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 18:

10 Toe Raises

20 Odd-Object Ground-to-Overhead

60 Double-Unders
STIMULUS

This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work

Taking short calculated breaks can sometimes allow you to move faster then bigger sets with longer break

Set up a weight that you can complete the ground to overhead with 1 break MAX each round

Aim to complete the double unders in 1-2 sets

SUBS

Double Unders

60 Hot Hops (each foot tap counts as a rep)Video

Body Armour

5 Giant Sets:

5 Jump Squats

10 Lemon Squeezes

:15s Hollow Rocks

Rest 1:00 between

Not for score, but for quality movement.

Jump Squats

A full depth squat, jumping as high as possible upon extension

Reset feet between (don’t go right into the next rep)

Lemon Squeezes

Hollow position, to a balled tuck with hands to shins

Modify by not extending all the way out to a hollow position

Move fluidly through these without a pause

Hollow Rocks

Find Hollow position first, followed by gentle rocking back and forth

Focus on as minimal contact with the ground throughout (push lower back into floor)

Extension of arms and knees comes second to hollowing at the hips

Every full rock (legs down, then up), counts as one rep