CrossFit Tucker – CrossFit

Metcon

Triple Threat (Time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

30 Minute Time Cap
STIMULUS

GENERAL

Working through interval work with three different mono-structural movements

After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row

Follow the same format for the row into the assault bike

We definitely want some rest built it so we can maintain intensity for the next movement

To do so, let’s either reduce the distance/calories or set a time cap of 9 minutes for each movement

There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final station

Enter all three of your times separately and SugarWOD will add the total together for your final score

Compare scores to 3.17.20

Substitutions

RUN

Reduce Meters

1,200 Meter Air Runner or Trueform

ROW

Reduce Calories

ASSAULT BIKE

Reduce Calories

100/70 Calorie Bike Erg or Echo Bike

150/120 Calorie Schwinn Bike

100 Burpee Box Jump Overs

Metcon Prep

Warmup Set

200 Meter Run

15 Calorie Row

10 Calorie Assault Bike

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/ItbLvmz5pP4

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Metcon

Mirror Effect (Home WOD) (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100 Burpees

On the 20: 1 Mile Run
STIMULUS

DESCRIPTION

Working through 3 all bodyweight intervals to start the weekend

After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the burpees

Follow the same format for the burpees into the next 1 mile run

We definitely want some rest built it so we can maintain intensity for the next movement

To do so, let’s either reduce the distance/reps or set a time cap of 9 minutes for each movement

There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final 1 mile run

Enter all three of your times separately and SugarWOD will add the total together for your final score

Modifications

1 MILE RUNS

2k Row

4k Bike Erg

1,600 Meter Ski Erg

100/75 Calorie Assault or Echo Bike

160/115 Calorie Schwinn Bike

1200 Meter Air Runner or Trueform

Body Armour

Alternating On the Minute x 4 Rounds:

Minute 1:

20 AbMat Sit-Ups

Minute 2:

10 Single Dumbbell Overhead Tricep Extensions

10 Close Grip Push-ups

Max Dumbbell Bench Press

STIMULUS

DESCRIPTION

Today’s body armor focuses on the midline and upper body pressing

You’ll alternate between these movement patterns on the minute for 4 rounds:

Minute 1: 20 AbMat Sit-ups

Minute 2: 10 Tricep Extensions + 10 Close Grip Push-ups + Max Dumbbell Bench Press

After finishing the the first 20 reps in the upper body minute, you’ll complete as many dumbbell bench presses as you can with whatever time remains

UPPER BODY MOVEMENTS

Choose loads and rep schemes that allow you to complete each movement unbroken

Elevate your hands, go from your knees, or reduce the reps in the close grip push-up to allow for this

You should have at least 20 seconds to complete bench presses at the end of each round