CrossFit Tucker – CrossFit

Metcon

Long Beach (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees
STIMULUS

DESCRIPTION

Going on the longer side in this all bodyweight workout

The reps get smaller, but the rounds increase as this workout progresses

We expect this piece to take around 25-30 minutes to complete

DOUBLE UNDERS

If you have 100+ double unders unbroken, complete this workout as written

If you’re under 100 reps, consider reducing the reps or completing another variation

Use the following time recommendations when considering your options:

160 Double Unders: 3:00 or Less

80 Double Unders: 1:30 or Less

40 Double Unders: :45 or Less

BAR FACING BURPEES

Although there isn’t a weightlifting movement in this workout, we’ll set up a barbell with plates on it so standardize the burpee

Make sure to face the barbell in the bottom of your burpee

You can jump up or step up off the ground

Jump with both feet over the bar

You do not need to stand to full extension

Substitutions

DOUBLE UNDERS

Reduce Reps

Single Unders (320-160-80)

Time Cap Each Set:

160 Double Unders: 3:00

80 Double Unders: 1:30

40 Double Unders: :45

200 METER RUNS

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

15 x 10 Meter Shuttle Runs

400 METER RUNS

500 Meter Row

1,000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

30 x 10 Meter Shuttle Runs

800 METER RUNS

1,000 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

80/55 Calorie Schwinn Bike

60 x 10 Meter Shuttle Runs

Warm-up

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

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/YnQz60WISOw

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

Long Beach (Home WOD) (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Burpees
STIMULUS

DESCRIPTION

Going on the longer side in this all bodyweight workout

The reps get smaller, but the rounds increase as this workout progresses

We expect this piece to take around 25-30 minutes to complete

Modifications

DOUBLE UNDERS

Reduce Reps

Single Unders (320-160-80)

Time Cap Each Set:

160 Double Unders: 3:00

80 Double Unders: 1:30

40 Double Unders: :45

Over and Back Dumbbell Hops (1/2 Reps) Video

Line Hops (Equal Reps) Video

Double Taps (Equal Reps) Video

200 METER RUNS

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

15 x 10 Meter Shuttle Runs

400 METER RUNS

500 Meter Row

1,000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

30 x 10 Meter Shuttle Runs

800 METER RUNS

1,000 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

80/55 Calorie Schwinn Bike

60 x 10 Meter Shuttle Runs

Body Armour

8 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold

STIMULUS

DESCRIPTION

Today’s Body Armor piece is focused on the muscles of the midline and posterior chain

After 20 seconds of active movement, we’ll complete a 10 second isometric hold

Since we are alternating muscle groups every 30 seconds, do your best to move/hold for the entire duration

Compare notes to 4/14/20

HOLLOW HOLD

The hollow hold can be modified by bending knees and/or keeping arms by sides

GLUTE BRIDGES

Glute bridges can be done with feet elevated, or flat on floor

Elevating the feet will create more of a challenge