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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

Mobility

PVC Pass Throughs: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Metcon Prep

BOX JUMP OVERS

Movement Prep

5 Box Jumps (Lower Height)

5 Box Jump Overs (Workout Height)

POWER SNATCH

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)

3-Positions

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)

Weightlifting

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

Metcon

Hop Scotch (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)