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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Inchworm to Push-up

Glute Bridges

Up Dog

Push-up Shoulder Taps

Right Leg Glute Bridges

Down Dog

Push-up Plank to Front Plank

Left Leg Glute Bridges

Active Dive-bombers

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Feet As High As Possible

Knees to Chest

Knees to Waist

POWER CLEAN

Movement Prep

3 Hang Clean Transitions

3 Hang Clean Pulls

3 Hang Power Cleans

.

3 Clean Pulls

3 Power Cleans

.

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Weightlifting

Power Clean Complex (1-1-1-1-1)

Build to Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean
• The complex doesn’t need to be completed touch and go, rather for quality

Metcon

Nowhere Fast (Time)

For Time:

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar