CrossFit Tucker – Barbell Club
Warm-up
Warm-up (No Measure)
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
Use a 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
Barbell Complex (1-1-1-1)
– Clean Pull
– High Hang Clean Thruster
– Squat Jerk
– Low hang clean thruster
– Squat jerk
– Split jerk
– Full clean thruster
Do all 7 movements to complete 1 repetition of the complex. Complete the complex 4 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 4 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.