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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

PVC Pass Throughs

Hollow Hold

PVC Overhead Squats

Arch Hold

PVC Sotts Press

Hollow Hold

PVC Snatch Balances

Arch Hold

PVC Squat Snatches

Modified 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

CHEST TO BAR

Movement Prep

5 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

Movement Subs

Reduce Reps

Chin Over Bar

Jumping/Banded Chest to Bar Pull-ups

Ring Rows

SQUAT SNATCHES

Movement Prep

10 Snatch Grip Deadlifts

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5 Hang High Pulls

5 High Pulls (Mid Shin)

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3 Hang Power Snatches

3 Power Snatches

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3 Hang Squat Snatches

3 Squat Snatches

Weightlifting

Squat Snatch (1-1-1-1-1-1-1)

Athletes will have 15 minutes to build to their heavy single squat snatch

Aim to get in a lot of lighter sets in before building heavy, as the squat snatch is a movement that can feel better with more reps

Metcon

Snake Bite (Time)

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-ups
GENERAL

The Squat Snatch is the focus of today’s two part workout

We’ll start the day by building to a Heavy Single Squat Snatch

Part 2 is “”Snake Bite””, a This workout should take under 15 minutes to complete

Before completing the squat snatches in the workout, we’ll build to a Heavy Single Squat Snatch

For athletes with no goals of competing in the sport of CrossFit, Power Snatches and Chin Over Bar Pull-ups may be better options – as those are less risky

SQUAT SNATCHES & CHEST TO BAR PULL-UPS

Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh

Looking to choose a pull-up variation or rep number that you could also complete the set of 21 in 1-2 sets when fresh

With 45 reps of each in the workout, these will likely be completed in smaller chunks