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CrossFit Tucker – CrossFit

General

GENERAL

Two part, jerk-focused workout today

PUSH JERK

Out of a rack, athletes will start by building to a heavy set of 3 push jerks

“BEL-AIR”

Looking for athletes to get at least 3+ rounds today

Choose variations and weights you can complete the double unders and hang clean and jerks in no more than 2 sets

LOGISTICS

Stagger by 2 minutes if short on rowers

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Easy Single Unders

Right Arm Dumbbell Swing

Left Arm Dumbbell Swing

Quick Single Unders

Right Arm Dumbbell Hang Muscle Clean

Left Arm Dumbbell Hang Muscle Clean

Higher Single Unders

Right Arm Dumbbell Strict Press

Left Arm Dumbbell Strict Press

Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

5 Push Press & Reach

Mobility

(10:00 – 12:00)

Front Rack Stretch: 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Child’s Pose: 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Teaching

(12:00 – 20:00)

DOUBLE UNDERS

Rope Path

Todays theme is all about a good path of the object we’re moving. On the double unders, that means keeping the rope in the same “lane” throughout the entire rotation. One way to maintain position and accuracy with the rope is to try and hit the rope on the spot on the floor every time around. To do so, you naturally have to keep the hands and elbows in the same position. Think elbows back, hands in front of the hips, and try to make contact with the same point on the ground to allow the rope the take the same route every spin.

Movement Prep

15 Seconds Single Unders

30 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

60 Single Unders

30 Seconds of Practice

DUMBBELL HANG CLEAN & JERKS

Bell Path

On the hang clean portion of the dumbbell movement, we want to take a straight path instead of a looping one. The way we do this is by keeping the elbow tight to the body. If the elbow gets away from us, the weight tends to crash down on the shoulders. When going overhead, the path we take is easier than that of a barbell because we don’t have to go around the face. At the finish position, we’re looking for the elbow to sit next to the ear so the weight is balanced over the middle of the body.

Movement Prep

With Lighter Weight:

5 Hang Power Cleans

5 Strict Press

5 Hang Clean And Jerks

All on the right arm, then the left

PUSH JERKS

Bar Path

The challenge with the barbell that we didn’t face on the dumbbell is having to navigate the chin. If we can get the head back, it is easier to find the straight bar path to the finish position. We’ll practice bar path with the slower strict press before moving to the push jerk. Head back, head through.

Movement Prep

5 Strict Press

5 Push Jerks

Push Jerk (3-3-3-3-3-3)

Athletes will have 15 minutes to build to their heavy set of 3 push jerks

Looking to get in about 7-8 attempts, so plan weight jumps accordingly

Making smaller jumps lets you feel out more reps and make more adjustments than making big weight increases

Rehearsal

(35:00 – 40:00)

1 Round

12 Double Unders

8 Dumbbell Hang Clean & Jerks (Workout Weight)

4 Calorie Row

STRATEGY + WOD

(40:00 – 60:00)

GENERAL

Shooting for 3+ rounds today, or one round every 5 minutes

DOUBLE UNDERS

Sneaky number of double unders, since it is broken up into 2 sets of 40

If you’re on the fence about going unbroken, break the sets of 40 up into 2 sets

DUMBBELL HANG CLEAN & JERKS

Just like the double unders, think about breaking these up into 2 sets (10-10)

We switch arms every 5 reps, so you may be able to hang on unbroken because one arms gets some built in rest

ROW

Steady pace here

Picking a Cal/Hr from the beginning that you see yourself holding in round 3

Metcon

Bel-Air (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row