CrossFit Tucker – CrossFit

Metcon

Grip Dont Trip (Time)

100 Air Squats, 100 Meter Farmers Carry

50 Sit-ups, 100 Meter Farmers Carry

80 Air Squats, 100 Meter Farmers Carry

40 Sit-ups, 100 Meter Farmers Carry

60 Air Squats, 100 Meter Farmers Carry

30 Sit-ups, 100 Meter Farmers Carry

40 Air Squats, 100 Meter Farmers Carry

20 Sit-ups, 100 Meter Farmers Carry

20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

Dumbbells: 50/35
STIMULUS

DESCRIPTION

The rotation between leg, grip, and core dominant movements in today’s workout allows for a higher intensity despite the high rep volume

Between each set of air squats and sit-ups, you’ll complete a 100 meter farmers carry

We expect this piece to be on the longer side

The intended time range is around 25-30 minutes

FARMERS CARRY

Carry a dumbbell or a kettlebell by your side in one hand

Choose a weight that allows you to complete the 100 meters without dropping

You can also reduce the distance if you have a heavier weight

Switch hands as needed during the walk to stay moving

SIT-UPS

Use and AbMat if you have it, as it allows the abs to fully flex and extend

If you don’t have an AbMat, you can anchor your feet on dumbbells or under the couch

Warm-up

3 Sets

1 Minute Active Spidermans

1 Minute Side Plank (30 Second Each Side)

1 Minute Wall Sit

Using the wall as back support, sit in a position just below parallel

The hips and shins should both be at 90 degrees

Metcon Prep

Warmup Set

10 Air Squats

50 Meter Farmers Carry

10 Sit-ups

50 Meter Farmers Carry

At Home WOD

Warm-up

Home Gym Overview. — https://youtu.be/mBE7sTure6U

3 Sets

1 Minute Active Spidermans

1 Minute Side Plank (30 Second Each Side)

1 Minute Wall Sit

Using the wall as back support, sit in a position just below parallel

The hips and shins should both be at 90 degrees

Metcon

Grip Dont Trip (Home WOD) (Time)

100 Air Squats, 100 Meter Farmers Carry

50 Sit-ups, 100 Meter Farmers Carry

80 Air Squats, 100 Meter Farmers Carry

40 Sit-ups, 100 Meter Farmers Carry

60 Air Squats, 100 Meter Farmers Carry

30 Sit-ups, 100 Meter Farmers Carry

40 Air Squats, 100 Meter Farmers Carry

20 Sit-ups, 100 Meter Farmers Carry

20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry
STIMULUS

DESCRIPTION

The rotation between leg, grip, and core dominant movements in today’s workout allows for a higher intensity despite the high rep volume

Between each set of air squats and sit-ups, you’ll complete a 100 meter farmers carry

We expect this piece to be on the longer side

The intended time range is around 25-30 minutes

FARMERS CARRY

Carry a dumbbell or a kettlebell by your side in one hand

Choose a weight that allows you to complete the 100 meters without dropping

You can also reduce the distance if you have a heavier weight

Switch hands as needed during the walk to stay moving

SIT-UPS

Use and AbMat if you have it, as it allows the abs to fully flex and extend

If you don’t have an AbMat, you can anchor your feet on dumbbells or under the couch

Modifications

FARMERS CARRY

Kettlebell Farmers Carry

20-30 Second Side Plank (Each Side) Video

Sandbag Carry Video

Barbell Front Rack or Back Rack Carry