CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

3 Rounds

30 Seconds Each:

Row

Bike

Plank

Increase Pace Each Round on Machines

Planks:

Round 1: Front Plank

Round 2: Right Side Plank

Round 3: Left Side Plank

Mobility

Couch Stretch: 1 Minute Each Side

Metcon

Loose Cannon (AMRAP – Reps)

3 Rounds For Total Reps:

3 Minute Calorie Row

2 Minute Calorie Bike

1 Minute AbMat Sit-ups

Rest 2 Minutes Between Rounds
DESCRIPTION & STIMULUS

GENERAL

In this 3 round cardio workout, athletes will work for 6 minutes straight before resting for 2 minutes

Without any stagger, the workout takes 22 minutes to complete (26 with stagger)

The score is total reps accumulated across the 3 rounds

ROW & BIKE

If you’re short on any machines, start the second group on the 4:00 to avoid any pile up on the bike or row

Use any bike that you have available

If unable to bike, complete 10 meter shuttle runs instead (count every touch as a rep)

At Home WOD – With Equipment

Warm-up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Scapular Pull-Ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)

Metcon

Cindu (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-Ups

10 Pushups

15 Air Squats

30 Double-Unders
Stimulus

“Cindu” alternates between upper body pull, and upper body push, lower body push, and conditioning

Let’s break these up in a way that you would if you were completing 15 rounds for time

The big things to consider are the upper body movements

The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout

If you need a quick break here, think about going 3-2

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

The air squats help you pace out workout and provide a break for the upper half

Move at a pace through those that allows you to thrive on the upper body movements

Choose rep number or variation that allows double unders to be completed in 1 set

At Home WOD

Warm-up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

30 Second Arch Hold

10 Scapula push ups

5 Air Squats (with 3 second pause at the bottom)

Movement Videos

Odd-Object Rows – https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

Metcon

“Cindu” (No Equipment Version) (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over odd-object)
Stimulus

“Cindu” alternates between upper body pull, and upper body push, lower body push

Let’s break these up in a way that you would if you were completing 20 rounds for time

The big things to consider are the upper body movements

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

For the air squats hops let’s jump latterally over our odd-object

Move at a pace through those that allows you to thrive on the upper body movements