CrossFit Tucker – CrossFit

Metcon

Encore (4 Rounds for time)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

12 Thrusters (50’s/35’s)
STIMULUS

DECSCRIPTION

A new round starts every 5 minutes in this interval workout (0-5-10-15)

You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins

We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover

The order of the dumbbell movements flip flops in rounds 3 and 4

Record your time for each of the 4 rounds – as your score is the total of these times added together

DUMBBELL MOVEMENTS

In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken

This should be a moderate set of dumbbells that is challenging, but manageable

If you’re on the fence – go on the lighter side and move faster

Decide what weight to used based on the toughest of the 3 movements for you – as we’re ideally using the same weight for all movements

Here are some things to consider:

Clean and Jerks:

Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom

You can push press or push jerk the dumbbells overhead

Devils Press:

This movement is a combination of a dumbbell burpee and a double dumbbell snatch

The chest should make contact with the floor on each rep

Swing the bells overhead without pausing at the shoulders

OVER AND BACK DUMBBELL HOPS

This movement is performed exactly as it sounds

Jump over the handle of 1 dumbbell with both feet

1 Rep: Over and Back (42 Total Jumps)

Warm-up

3 Sets

30 Second Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push-up

Single Dumbbell Warmup

Performed With Light Dumbbell:

10 Goblet Squats Video

10 Romanian Deadlifts (Each Side)

10 Single Arm Russian Swings

10 Strict Press (Each Side)

10 Goblet Squats

Metcon Prep

Warmup Set 1

With Lighter Weight:

12 Over-and-Back Dumbbell Hops

8 Thrusters

6 Clean and Jerks

4 Devils Press

Warmup Set 2

With Workout Weight:

8 Over-and-Back Dumbbell Hops

6 Thrusters

4 Clean and Jerks

2 Devils Press

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/JHt39rB10cE

3 Sets

30 Second Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push-up

Single Dumbbell Warmup

Performed With Light Dumbbell:

10 Goblet Squats

10 Romanian Deadlifts (Each Side)

10 Single Arm Russian Swings

10 Strict Press (Each Side)

10 Goblet Squats

Metcon

Encore (Home WOD) (4 Rounds for time)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

12 Thrusters
STIMULUS

DECSCRIPTION

A new round starts every 5 minutes in this interval workout (0-5-10-15)

You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins

We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover

The order of the dumbbell movements flip flops in rounds 3 and 4

Record your time for each of the 4 rounds – as your score is the total of these times added together

DUMBBELL MOVEMENTS

In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken

This should be a moderate set of dumbbells that is challenging, but manageable

If you’re on the fence – go on the lighter side and move faster

Decide what weight to used based on the toughest of the 3 movements for you – as we’re ideally using the same weight for all movements

Here are some things to consider:

Clean and Jerks:

Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom

You can push press or push jerk the dumbbells overhead

Demo Video

Devils Press:

This movement is a combination of a dumbbell burpee and a double dumbbell snatch

The chest should make contact with the floor on each rep

Swing the bells overhead without pausing at the shoulders

Demo Video

OVER AND BACK DUMBBELL HOPS

This movement is performed exactly as it sounds

Jump over the handle of 1 dumbbell with both feet

1 Rep: Over and Back (42 Total Jumps)

Modifications

MODIFICATIONS

OVER-AND-BACK DUMBBELL HOPS

42 Double Unders

42 Line Hops

42 Double Taps

42 Mountain Climbers (21 Each Leg)

65 Single Unders

THRUSTERS

12 Single Arm Dumbbell Thrusters

12 Goblet Thrusters

12 Medicine Ball Squat Clean Thrusters

12 Wallballs

12 Odd Object Thrusters

24 Jumping Air Squats

Barbell Thrusters (95/65) (Kilos: 43/29)

CLEAN AND JERKS

Single Arm Dumbbell Clean and Jerks

Odd Object Clean and Jerks

Barbell Clean and Jerks (95/65) (Kilos: 43/29)

DEVIL’S PRESS

Single Arm Devil’s Press

Burpee Box Jumps

Burpee Broad Jumps

Barbell Power Snatch (95/65) (Kilos: 43/29)

Body Armour

Alternating Double Tabata x 4 Rounds:

A) 40 Seconds Flutter Kicks, 20 Seconds Rest

B) 40 Seconds Hollow Rocks, 20 Seconds Rest

STIMULUS

DESCRIPTION

Today’s body armor is focused on the midline

Alternate back and forth between these two movements for 4 rounds

The flow of the workout goes as follows:

4 Rounds:

40 Seconds Flutter Kicks

20 Seconds Rest

40 Seconds Hollow Rocks

20 Seconds Rest

With rest built in, the goal is to move for as much of the 40 seconds as you can