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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Right Leg Lateral Box Step-ups

Inchworm to Push-up

Left Leg Lateral Box Step-ups

Inchworm to Push-up

Box Jump + Step Down

Inchworm to Push-up

Modified Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


PVC Pass Throughs: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Metcon Prep


Movement Prep

5 Box Jumps (Lower Height)

5 Box Jump Overs (Workout Height)


Burgener Warmup with PVC

The Burgener Warmup is a great drill to hammer home many different aspects of the snatch. Each drill has its own goal and mind, building to the overall movement. See the daily video for a visual of the Burgener Warmup in action. Below is a summary of each movement:

1. Down and Up: Working on speed through the middle while driving through the heels, keeping the chest vertical, and the arms relaxed

2. Elbows High and Outside: Working on keeping the weight close, painting a line on the shirt with the bar

3. Muscle Snatch: Working on a fast turnover by snapping the hands above the elbows

4. **Snatch Drop: **Working on footwork as we drop to 2 inches, 4 inches, and 6 inches

5. Snatch Lands: Working on footwork, this time dropping all the way down to full depth (Full Depth)


After rolling through the Burgener Warmup with both the PVC Pipe and the barbell, we can work from the 3 positions we’ll be looking to hit in the complex and the workout. These 3 positions are the “checkpoints” we want to pass through to ensure a good looking lift. See the daily video for a demonstration of the Burgener Warmup and the 3-Position Power Snatch.

Movement Prep

3 Reps of Each Burgener Warmup Movement with PVC Pipe

3 Reps of Each Burgener Warmup Movement with Barbell

3 Reps From Each Position (Pockets, Above the Knee, Mid-Shin)


3 Position Power Snatch (1-1-1-1-1-1)

• For the 3-position snatch, we are hitting one snatch from the pockets, just above the knee, and the floor

• The goal with the 3-position snatch is to work through the 3 “checkpoints” we’re looking to pass through with the power snatches in the workout

• Athletes will have 12 minutes to build to their heavy complex

• Find a balance here between moving well and increasing load


Hop Scotch (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)