CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Plate Warmup

30 Seconds

Plate Hops

Plate Romanian Deadlifts

Plate Russian Twists

Plate Sit-up

Plate Lateral Squats

Plate Counterbalance Squats

Performed with 15/10# Plates

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

Wrist Stretch: 1 Minute

Metcon Prep

DOUBLE UNDERS

Movement Prep

20 Seconds of Single Unders

20 Seconds of High Single Unders

40 Seconds of Double Under Practice

Movement Subs

Reduce Reps

40 Single Unders

30 Seconds of Practice

POWER CLEANS

Movement Prep

Establish Starting Position

5 Clean Deadlifts

5 Hang Power Cleans

5 Power Cleans

Build to Workout Weight

Metcon

TripAdvisor (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 45/30 Calorie Row

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Row

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Row

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders
DESCRIPTION & STIMULUS

GENERAL

We’ll work for 5 minutes and rest for 5 minutes in this high intensity interval workout

Each 5 minute AMRAP starts with a buy-in of Row calories

These buy-ins only happen once

Following the row, you’ll complete as many rounds and reps as you can of power cleans and double unders with the time remaining

For Example: If you finish the row in 3 minutes, you have 2 minutes to work through rounds on the bar and rope

Your score for each section is total rounds and reps of clean and double unders

POWER CLEANS

As we have more time on the scored portion of the workout, the power clean weight will increase

When choosing weights, consider the following recommendations:

1st Round: A very light weight that you can cycle the 9 reps in 1-2 sets

2nd Round: A moderate weight that you could cycle the 6 reps in 1-2 sets

3rd Round: A moderately heavy weight that you’ll complete the 3 reps as quick singles

DOUBLE UNDERS

The double under sets are designed to be very small each round

Choose a number or a variation that allows you to complete these in ideally 1 set

At Home WOD – With Equipment

Warm-up

EMOM 12:

Minute 1: :30 Jump Rope

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Step Back Lunges

Minute 4: :30 Active Divebombers

Metcon

Gravity (Time)

5 Rounds For Time:

80 Double-Unders

40 Sit-Ups

20 Pushups

10 Reverse Burpees
Stimulus

5 rounds for time for this longer conditioning piece

Choose a double under number or variation that you can complete in no more then 2 sets each round

Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

Score will be time of completion

At Home WOD

Warm-up

EMOM 12:

Minute 1: :30 Jump Rope

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Step Back Lunges

Minute 4: :30 Active Divebombers

Metcon

Gravity (No Equipment) (Time)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-Ups

20 Pushups

10 Reverse Burpees
Stimulus

5 rounds for time for this longer conditioning piece

Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

Score will be time of completion

Movement Videos

Dot Hops – https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be

Reverse Burpees. – https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

After Party

Strict Handstand Push-ups (On the 0:00)

For Time:

50 Strict Handstand Push-ups

5 Minute Time Cap

Strict Pull-Ups (On the 7:00)

1 Set:

Max Unbroken Strict Pull-ups