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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

PVC Pass Throughs

Active Spidermans

PVC Lat Stretch

Mountain Climbers

PVC Pass Throughs (More Narrow)

1 Burpee + 3 Air Squats

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon Prep

PULL-UPS

Movement Prep

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Movement Substitutions

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

PUSH-UPS

Movement Prep

Establish Hand Position

5 Push-ups

Movement Substitutions

Reduce Reps

Push-ups to Box or Bench

ROW

Movement Prep

30 Seconds Easy Row

POWER SNATCHES

Movement Prep

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Hang Power Snatches

3 Power Snatches

Build to Workout Weight

Metcon

Crazy Stairs (Time)

For Time:

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)
GENERAL

In this chipper style workout, athletes will work through all 10 rounds of Cindy before moving on to the row, and all of the row before moving on to the 30 power snatches

CINDY

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Choose a pull-up rep number or variation that you’ll complete unbroken each round (50 total reps)

Choose a push-up variation that you can complete within 2 sets (100 total reps)

ROW

If short on rowers, stagger heats by 4 minutes

POWER SNATCHES

Choose a barbell weight that you could cycle for 10+ reps when fresh

Within the workout, these will likely be completed in small sets or quick singles