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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Resistance Band Warmup

30 Seconds

Pass Throughs

Pull Aparts

High Pulls

Good Mornings

Lateral Walks

Front Squats

Overhead Squats

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Banded Lat Stretch: 40 Seconds Each Side

Metcon Prep

CHEST TO BAR PULL-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Substitutions

Reduce Reps

Pull-ups

Banded Pull-ups

Jumping Pull-ups

Ring Rows

SQUAT SNATCH

Movement Prep

3 Snatch Deadlifts

3 Hang High Pulls

3 Hang Muscle Snatches

3 Overhead Squats

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3 Snatch Balances (3 Inch Drop)

3 Snatch Balances (6 Inch Drop)

3 Snatch Balances (Full Depth Drop)

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3 Squat Snatches

Weightlifting

Squat Snatch (1-1-1-1-1-1-1)

Athletes will have about 15 minutes to build to a heavy single

Encourage athletes to make small jumps and get a lot of reps in

Getting a large number or reps in helps them warmup better and make more technique adjustments along the way

Metcon

Snake Bite (Time)

21-15-9:

Squat Snatches (95/65)

Chest to Bar Pull-ups
DESCRIPTION & STIMULUS

GENERAL

The Squat Snatch is a big focus in today’s training

We’ll begin the day by building to a Heavy Single before completing our conditioning piece

Heavy is relative for the day and should be read as ‘the heaviest load that athletes can still lift with good technique’

“Snake Bite” is a CompTrain Benchmark workout last completed on 9.30.19

This higher skilled couplet workout should take between 5-12 minutes to complete

For athletes with no goals of competing in the sport of CrossFit, power snatches and chin over bar pull-ups may be the better option

SQUAT SNATCHES & CHEST TO BAR PULL-UPS

Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh

Choose a pull-up variation that you could also complete the set of 21 in 1-2 sets when fresh

Within the workout, you should be able to complete both of these movements in smaller sets – not single repetitions

At Home WOD – With Equipment

Warm-up

2-3 ROUNDS:

30 Seconds Dumbbell Deadlift

30 Seconds Wall Squats

20 Overhead Circles (10 Each Direction)

10 Inchworms

Movement Videos

Single Dumbbell Power Clean – https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be

Alternating Single Arm Squat Clean Thrusters – https://www.youtube.com/watch?v=LSGyWhjctXk&feature=youtu.be

Metcon

Mashed Potatoes (3 Rounds for time)

On the 0:00…

Round #1:

5 Rounds of “Strict Cindy”

50 Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of “Strict Cindy”

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of “Strict Cindy”

30 Alternating Single Arm Squat Clean Thrusters
STIMULUS

This 3 part workout is scored separately, with the score being the sum of all three parts

Enter your 3 times and SugarWOD will add them up for you

Choose weights and variations that enable you to complete each part in 5-7 minutes

You will rest the remainder of the 8 minutes until the next part begins

Each part begins on the 8 (0:00, 8:00, 16:00)

With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort

With rest built-in, let’s shoot for really large sets on the dumbbell movements

Power Cleans and squat clean thrusters will alternate each rep

1 round of ” Strict Cindy” is

5 Strict Pull-Ups

10 Push-ups

15 Air Squats

At Home WOD

Warm-up

2-3 ROUNDS:

30 Seconds Odd-object Deadlift

30 Seconds Wall Squats

20 Overhead Circles (10 Each Direction)

10 Inchworms

Movement Videos

Odd-object ground to shoulder. – https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

Odd-object squats. – https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be

Odd-object thrusters – https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

How to Create an Odd-object – https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Metcon

“Mashed Potatoes”( No Equipment Version) (3 Rounds for time)

On the 0:00…

Round #1:

5 Rounds of “Sindee”

50 Odd- Object Ground to Shoulder

On the 8:00…

4 Rounds of “Sindee”

40 Odd-Object Squats

On the 16:00…

3 Rounds of “Sindee”

30 Odd-Object Thrusters
STIMULUS

This 3 part workout is scored separately, with the score being the sum of all three parts

Enter your 3 times and SugarWOD will add them up for you

Choose weights and variations that enable you to complete each part in 5-7 minutes

You will rest the remainder of the 8 minutes until the next part begins

Each part begins on the 8 (0:00, 8:00, 16:00)

With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort

With rest built-in, let’s shoot for really large sets on the odd-object movements

Odd-Object ground to shoulder will alternate shoulders each rep

1 round of “Sindee” is

10 Push-ups

20 Air Squats

Body Armour

Body Armor

4 Giant Sets, Not for Score:

:30s Single Leg Hold (left)

:30s Single Arm Hold (right)

:30s Bird Dog (left)

:30s Bird Dog (right)

Rest as needed between sets.

Not for score, but for quality movement.

Single Leg Hold

Movement Demo – https://www.youtube.com/watch?v=UowHMjlgFUo&feature=youtu.be

Single leg focus, training hip flexor/midline strength

Be aware of our midline here… lock down the rib cage

Extend knee as best as we can, while maintaining engaged back (avoid hyperextension)

Bird Dog

Movement Demo — https://www.youtube.com/watch?v=Cl0xiEXBpag&feature=youtu.be

If right arm comes up, left leg comes up

Aim here is a straight line from raised fingers to toes

Get “as long” as we can here

Focus on keeping squared off at shoulders and hips – fight the rotation