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CrossFit Tucker – CrossFit

WOD Brief and Warmup

DESCRIPTION

Climbing the ladder for 15 minutes to start off the week

We’ll alternate between bodyweight movements and a weightlifting movement for 15 minutes

The double dumbbell clean and jerks will climb by (1) rep each round, while “Strict Cindy” rounds stay fixed at 1

After the round of 3, you’ll complete 4-5-6-7….

Your score today is total reps completed

1 round of “Strict Cindy” has 30 reps

STRICT CINDY

1 Round of “Strict Cindy”:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

We alternate between an upper body pull, upper body push, and lower body push

Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out

Within the workout, choose variations that allow you to complete the pull-ups and push-ups within 2 sets each

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Only one head of the dumbbell has to make contact with the ground outside of the feet in this movement

After cleaning the weight to the shoulders, you can either push press or push jerk the dumbbells overhead

Choose a weight here that you are confident in completing for 9+ reps unbroken when fresh

Metcon

Base Camp (AMRAP – Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk (50’s/35’s)

1 Round of “Strict Cindy”

2 Barbell Power Clean and Jerk (155/105)

1 Round of “Strict Cindy”

3 Barbell Power Clean and Jerk (155/105)



Add (1) Barbelll Power Clean and Jerk Per Round

Warm-up

3 Rounds

30 Seconds Active Samson

30 Seconds Hollow Hold

30 Seconds Inchworm to Push-ups

30 Seconds Air Squats

Mobility

Chest Stretch: 30 Seconds Each Side

Table Top Stretch: 1 Minute

Metcon Prep

STRICT PULL-UPS

Movement Prep

10 Scap Pull-ups Video

10 Second Hollow Hold on Bar

1-3 Strict Pull-ups

PUSH-UPS

Movement Prep

4 Push-up Negatives*

4 Push-ups

*Lower 3 Seconds Down + Use Leg Assistance to Get Back to the Top

AIR SQUATS

Movement Prep

5 Pausing Air Squats

5 Air Squats

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Movement Prep

With Lighter Weight:

4 Double Dumbbell Deadlifts

4 Double Dumbbell High Pulls

4 Double Dumbbell Power Cleans

4 Double Dumbbell Should to Overhead

4 Double Dumbbell Power Clean and Jerks

Modifications

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Ring Rows

Inverted Rows Video

Odd Object Rows (10) Video

Double Dumbbell Bent Over Rows (10) Video

Single Dumbbell Bent Over Rows (5 Each Side) Video

Barbell Bent Over Rows Video

PUSH-UPS

Reduce Reps

Elevate Hands (Box or Bench)

Knee Push-ups

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Single Dumbbell Power Clean and Jerks (Each Side) Video

Odd Object Clean and Jerks (3x Reps) Video

Barbell Clean and Jerks (155/105)

At Home WOD

Warm-up

3 Rounds

30 Seconds Active Samson

30 Seconds Hollow Hold

30 Seconds Inchworm to Push-ups

30 Seconds Air Squats

Metcon

Base Camp (Home WOD) (AMRAP – Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk (50’s/35’s)

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk (50’s/35’s)

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk (50’s/35’s)



Add (1) Dumbbell Power Clean and Jerk Per Round
STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Ring Rows

Inverted Rows Video

Odd Object Rows (10) Video

Double Dumbbell Bent Over Rows (10) Video

Single Dumbbell Bent Over Rows (5 Each Side) Video

Barbell Bent Over Rows Video

PUSH-UPS

Reduce Reps

Elevate Hands (Box or Bench)

Knee Push-ups

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Single Dumbbell Power Clean and Jerks (Each Side) Video

Odd Object Clean and Jerks (3x Reps) Video

Barbell Clean and Jerks (155/105)