CrossFit Tucker – CrossFit

Metcon

90 Shiny (Time)

21-15-9:

Power Cleans (135/95)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats (135/95)

50 Double Unders After Each Round
STIMULUS

DESCRIPTION

There are 2 parts to this workout, each consisting of a barbell and jump rope movement

After each round on the barbell, you’ll complete 50 double unders

There is no rest between the first coulplet and the second

The workout flows as follows:

21 Power Cleans, 50 Double Unders

15 Power Cleans, 50 Double Unders

9 Power Cleans, 50 Double Unders

21 Front Squats, 50 Double Unders

15 Front Squats, 50 Double Unders

9 Front Squats, 50 Double Unders

Your score is the total time it takes you to complete the full workout

We expect this piece to take around 10-16 minutes to complete

BARBELL MOVEMENTS

We’re looking to use one barbell weight for both movements

This should be a moderate weight that allows you to complete 21+ reps unbroken on each movement when fresh

Within the workout, you should be able to complete the front squats within 1-2 sets

DOUBLE UNDERS

Choose a number or variation here that takes around 1 minute to complete

See “subs” for more options

Warm-up

20 Single Unders

5 Push-up to Down Dog

20 Single Unders

10 Slow Wall Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Substitutions

DOUBLE UNDERS

Reduce Reps

75 Single Unders (1.5x)

1 Minute of Practice

Metcon Prep

Warmup Set 1

With Lighter Weight:

8 Power Cleans

15 Double Unders

8 Front Squats

15 Double Unders

Warmup Set 2

With Workout Weight:

4 Power Cleans

10 Double Unders

4 Front Squats

10 Double Unders

At Home WOD

Warm-up

Home WOD Overview — https://youtu.be/8yHaPVmcHv4

6 Minutes For Quality

20 Single Unders

5 Push-up to Down Dog

20 Single Unders

10 Slow Wall Squats

Metcon

90 Shiny (Home WOD) (Time)

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round
STIMULUS

DESCRIPTION

There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement

After each round on the dumbbell, you’ll complete 50 double unders

There is no rest between the first coulplet and the second

The workout flows as follows:

21 Dumbbell Power Cleans, 50 Double Unders

15 Dumbbell Power Cleans, 50 Double Unders

9 Dumbbell Power Cleans, 50 Double Unders

21 Dumbbell Front Squats, 50 Double Unders

15 Dumbbell Front Squats, 50 Double Unders

9 Dumbbell Front Squats, 50 Double Unders

Your score is the total time it takes you to complete the full workout

We expect this piece to take around 10-16 minutes to complete

DUMBBELL MOVEMENTS

We’re looking to use one dumbbell weight for both movements

This should be a moderate set of dumbbells that allows you to complete 21+ reps unbroken on each movement when fresh

On the power cleans, only one head of the dumbbell has to touch the floor on each rep

If you’re modifying to a single dumbbell movement, complete the rep scheme as 30-20-10 to make up for the lighter weight

DOUBLE UNDERS

Choose a number or variation here that takes around 1 minute to complete

Modifications

DOUBLE UNDERS

Reduce Reps

75 Single Unders (1.5x)

60 Seconds of Double Under Practice

25 Over-and-Back Dumbbell Hops

50 Line Hops

50 Double Taps

DUMBBELL FRONT SQUATS

Single Arm Dumbbell Front Squats

Goblet Squats (Kettlebell or Dumbbell)

Odd Object Goblet Squats

Barbell Front Squats

2x Jumping Squats (42-30-18)

DUMBBELL POWER CLEANS

Single Arm Dumbbell Power Cleans

Odd Object Ground to Shoulder

Single Dumbbell Russian Swings

Barbell Power Cleans

Body Armour

For Time (5 Minute Cap):

100 Jumping Lunges

On the Minute (Starting at 0:00):

5 Double Dumbbell Thrusters

STIMULUS

DESCRIPTION

Today’s body armor primarily focuses on pressing with the lower body

At the top of every minute, you’ll complete 5 double dumbbell thrusters

With whatever time remains in the minute, you’ll complete as many jumping lunges as you can

Your workout will end when you have completed 100 jumping lunges

Count each jump as 1 rep (50 each side)

JUMPING LUNGES

Alternate legs every rep for a total of 50 each side

The back knee makes contact with the ground on each rep

Reach full lower body extension between jumps

Sub reverse lunges for jumping lunges

DOUBLE DUMBBELL THRUSTERS

Choose a light-moderate weight that you can complete unbroken to start each minute