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CrossFit Tucker – Barbell Club

Warm-up

Warm-up (No Measure)

DYNAMIC WARM UP: SNATCH

Couch Stretch (Left/Right) for 30 seconds

Samson Stretch for 30 seconds

Lateral Lunge (Left/Right) x 10 yrds

Muscle Snatch x 10 reps

Behind the Neck Press x 5 reps

Overhead Squats x 10 reps

Snatch Balance x 5 reps

Behind the Neck Sots Press x 5 reps

Overhead Squat Hops x 5 reps

MOVEMENT PREP: SQUAT/LOWER BODY

Couch Stretch (Left/Right) for 30 seconds

Use a Glute Band for remainder of warm up.

Squats with Band x 10 reps

Forward and Backward Walk with Band x 10 yrds

Squatted Lateral Walk with Band x 10 yrds (Left/Right)

Barbell Squats (keep weight light) x 10 reps

Weightlifting

POWER SNATCH + HANG POWER SNATCH CYCLING (1-1-1)

Set 1: Work at 65% of your 1RM Snatch and complete 2 Power Snatches + 3 Hang Power Snatch (Cycling).

Set 2: Work at 55% of your 1RM Snatch and complete 3 Power Snatches + 6 Hang Power Snatches (Cycling).

Set 3: Work at 50% of your 1RM Snatch and complete 5 Power Snatches + ME in 30 seconds Hang Power Snatches (Cycling).

ME = Max Effort Reps within a 30 second time constraint.

Weightlifting

BACK SQUAT (1-5)

Work to 90% of your 1RM Back Squat for a single, then decrease weight for Drop Set 1×5. For Drop Set 1×5, decrease weight by 30kg (66#) down if work single is above 150kg (330#). For Drop Set 1×5, decrease weight by 20kg (44#) down if work single is below 150kg (330#). Target 10kg (22#) increase / week if work sets are above 150kg (330#).

Record the heaviest weight used for today’s single!

Weightlifting

Push Press/ Jerk complex (1-2-3-4)

Complete the following each week:

Set 1: 3 Push Presses + 1 Push Jerk.

Set 2: 3 Push Presses + 2 Push Jerks.

Set 3: 3 Push Presses + 3 Push Jerks.

Set 4: 3 Push Presses + AMRAP Push Jerks.

Work at 50% of your 1RM Clean & Jerk.