Select Page

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Hollow Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Superman Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

PVC V-Ups

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 90 Seconds Each Side

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Kip Swings (Emphasizing Tight Arch Position)

3 Knees to Chest

3 Toes to Bar

Movement Subs

Reduce Reps

Toes as High as Possible

Knees to Elbow

Knees to Chest/Waist

HANG POWER CLEANS & PUSH JERKS

Hang Power Clean Movement Prep

15 Second Hang Position Hold

15 Second Catch Hold

3 Pausing High Hang Power Cleans

5 Hang Power Cleans

*Pause in the Catch Position for 2 Seconds

Push Jerk Movement Prep

15 Second Dip Position Hold

15 Second Overhead Hold

5 Pausing Push Jerks

3 Push Jerks

*Pause in the Catch Position for 2 Seconds

Metcon

Gut Feeling (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans (155/105)

21 Lateral Barbell Burpees

12 Push Jerks (155/105)

21 Toes to Bar
GENERAL

Moving around a moderate barbell with some gymnastic movements in today’s 16 minute piece

Over the 16 minutes, we’re looking to choose weights and variations that allow athletes to complete 2+ to 3+ rounds

BARBELL MOVEMENTS

The biggest thing to consider in today’s workout is barbell weight

Let’s choose a moderately heavy weight that can be completed in 2 sets on each round

Ideally we’re using one barbell weight for both movements, picking the load based on whatever movement is more challenging

TOES TO BAR

We’ll break up the toes to bar a little bit more in this workout than the barbell

Choose a variation that you can complete in 1-2 sets when fresh, but within 5 quick sets during the workout today

LATERAL BAR BURPEES

There is no need to stand to full extension on the lateral bar burpees

With barbell being dropped from overhead, let’s make sure athletes have enough space on the floor to execute these burpees safely