CrossFit Tucker – Barbell Club
Warm-up (No Measure)
-Warm up as needed. Go through the Crossover Symmetry drills. Try some armless rowing. Keep your arms completely straight/relaxed through the entire rowing motion, focusing on keeping the core and shoulders/scapulas engaged, and using your legs and the extension of your body to perform the row.
-When ready for the barbell, perform a number of snatch pulls, overhead squats, snatch balances, and hang snatches. Aim for about 30 reps (broken into 5-6 sets) before moving on.
3 position snatch + low hang snatch (1-1-1-1-1-1-1-1)
When ready for the barbell, perform a number of snatch pulls, overhead squats, snatch balances, and hang snatches. Aim for about 30 reps (broken into 5-6 sets) before moving on.
Work up to weight that is mildly challenging, but can be performed perfectly. There should be 8-10 “work sets”.
3 position snatch + low hang snatch Hold 1″ off floor for 3sec Hold knee for 1sec Hold power position 1sec
Snatch from power position Put bar down
Hold 1″ off floor for 3sec Snatch from low hang
On the second rep, pull through the hang positions you stopped at on the first rep. Note: 1″ off the floor is lower than you think! At the 1″ position, make sure most of the work being done to hold you there is in you glutes and legs, followed by your lats (to keep the bar close). At the knee hang position your shins should be essentially vertical (lats are still working btw). At the power position your torso should be vertical (oh…and you lats are still working). Both of your feet should be completely on the floor during all these positions, quickly moving to your receiving/squat position only after you’ve jumped/shrugged from the power position.
Rest +/- 2min between sets. No less than 90sec, no more than 3min. This work should take about 30-45min total.
Overhead Squat (5-5-5-5-5)
Overhead squat work.
5 sets of 5 reps with a 2sec pause at the bottom. Work up to a weight that makes you “work” on the 5th rep, but no risk of missing it. If you miss a rep here, do 10 burpees. This work should take about 20-25min.