CrossFit Tucker – CrossFit

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
STIMULUS

DESCRIPTION

“Nasty Girls” is an old school benchmark workout that balances weightlifting and gymnastics

Times for this workout range from about 6-12 minutes (2-4 minute rounds)

Choose weights and variations that allow you to complete the work within that time frame

RING MUSCLE-UPS

Within the workout, this should be a station you can clear in 1:30 or less

Adjust reps or choose from a variation listed in “subs” to match that recommendation

HANG POWER CLEANS

Looking to move a barbell that is on the lighter side of moderate

When you’re fresh, this is a weight you could complete for 21+ reps unbroken

Within the workout, the 10 reps are ideally completed within 1-2 sets

Substitutions

BAR MUSCLE UPS

Reduce Reps

1:30 of Attempts

Jumping Bar Muscle-ups

Banded Strict Bar Muscle-up

15 Chest to Bar Pull-ups

Warm-up

6 Minutes For Quality

3 Inchworms

6 Russian Baby Makers

9 Barbell Romanian Deadlifts

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/xQ_Cd1eGuqA

6 Minutes For Quality

3 Inchworms

6 Russian Baby Makers

9 Double Dumbbell Romanian Deadlifts

Metcon

Nasty Dozen (Home WOD) (AMRAP – Rounds and Reps)

AMRAP 12:

50 Air Squats

7 Strict Pull-ups

10 Double Dumbbell Power Cleans
STIMULUS

DESCRIPTION

“Nasty Dozen” is a twist on an old school benchmark workout that balances weightlifting and gymnastics

Choose weights and variations that allow you to complete 3-4 rounds over the 12 minutes of work

This works out to a round every 3-4 minutes

STRICT PULL-UPS

Within the workout, this should be a station you can clear in 1 minute or less

Adjust reps or choose from a variation listed in “modifications” to match that recommendation

DUMBBELL POWER CLEANS

One head of the dumbbell makes contact on the ground outside of the feet for this movement

There is no prescribed loading, as everyone has different dumbbells available at home

Ideally, we’re clearing this station in 1-3 quick sets

If you only have heavy dumbbells, you can bring the reps down to something like 7

If you only have really light dumbbells, you can increase the reps to something like 14 or 21 to get the right stimulus

Modifications

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Ring Rows

Inverted Rows

Barbell Bent Over Rows

Double Dumbbell Rows

Single Dumbbell Row (7 Each Side)

Odd Object Rows (2x Reps)

DOUBLE DUMBBELL POWER CLEANS

Single Dumbbell Power Cleans (10 Each Side)

Odd Object Power Cleans

Barbell Power Cleans

Slamballs

Box Jumps

Body Armour

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats

STIMULUS

DESCRIPTION

Sets begin every 90 seconds in this lower body focused Body Armor

Start Times: 0:00-1:30-3:00-4:30-6:00-7:30

One set is considered to be the weighted complex + the unweighted complex (42 total reps)

Alternate legs after every set for a total of 3 each side

It is your choice on loading for the weighted portion

Choose a weight that you are able to complete unbroken each set – opting for speed over load

Elevate your back leg on anything between knee and hip height (counter tops, chair, bench…)

If you do not have any loads, not even a backpack to hold, complete all unweighted sets