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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Minute

Easy Row

Single Leg Glute Bridges (30 Seconds Each)

45 Seconds

Moderate Row

Glute Bridges

30 Seconds

Faster Row

Air Squats

15 Seconds

Sprint Row

Squat Jumps

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Bent Over Rows

5 Front Squats

Metcon Prep

HANG POWER CLEANS

Movement Prep

3 High Hang Power Clean + Front Squat

3 Hang Power Clean + Front Squat

.

5 Hang Power Cleans

*We want to drill the hips back positioning, so we get the most out of the drill by catching the cleans in a quarter squat, then hitting the front squat. Avoid standing up all the way before the front squat.

Metcon

Skyscraper (AMRAP – Rounds and Reps)

AMRAP 6:

10 Pull Ups

6 Hang Power Cleans (165/115)

12/9 Calorie Row

Rest 6 Minutes

AMRAP 6:

10 Pull Ups

6 Hang Power Cleans (135/95)

12/9 Calorie Row