Select Page

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

Warmup

60 Second Wall Sit

200 Meter Run

30 Seconds Air Squats

40 Second Wall Sit

100 Meter Run

30 Seconds Cossack Squats

20 Second Wall Sit

50 Meter Run

30 Seconds Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Front Squat Hold: 1 Minute

Metcon Prep

CLEANS

Movement Prep

With Empty Bar:

5 Clean Pulls

5 Clean High Pulls

5 Muscle Cleans

3 Power Cleans

3 Hang Squat Cleans

3 Squat Cleans

With Light Weight:

3 Clean Pulls

3 Clean High Pulls

3 Muscle Cleans

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Weightlifting

Power Clean+Hang Squat Clean+Squat Clean (1-1-1-1-1)

Build to a Heavy:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Metcon

Squeaky Clean (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85
GENERAL

The clean is the big focus of this two part workout

Looking for our metcon today to take between 12-15 minutes

CLEANS

In part 1, we’ll build to a heavy complex – completing all three reps without dropping the bar between

In part 2, we’re looking for a lighter barbell weight that you could cycle for 20+ power cleans when fresh

The power cleans and squat cleans will come from the floor, while the hang squat cleans will take place from anywhere above the knees

RUN

If Unable to Run:

500 Meter Row