CrossFit Tucker – CrossFit

Metcon

Athlete’s Foot (5 Rounds for reps)

5 Rounds:

1 Minute Box Jumps (24/20)

1 Minute Toes to Bar

1 Minute Kettlebell Swings (53/35)

1 Minute Rest
STIMULUS

DESCRIPTION

We’ll work for 3 minutes before resting for 1 in today’s interval style workout

Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 5 rounds

With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout

Reps cans be recorded during the rest between rounds

BOX JUMPS

These are standard box jumps, requiring full extension at the top before coming down

We recommend stepping down or jumping down instead of rebounding these reps

TOES TO BAR

If you have over 15 reps unbroken when fresh, let’s complete this station as prescribed

If you’re not quite there, complete a variation listed further down the page

KETTLEBELL SWINGS

These swings will finish all the way overhead

This should be a weight that you are capable of swinging for 30+ reps unbroken when fresh

Substitutions

TOES TO BAR

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises

KETTLEBELL SWINGS

Dumbbell Russian Swings

Single Arm Dumbbell Russian Swings

Warm-up

3 Rounds:

30 Seconds Active Samson

30 Seconds Alternating Bird Dogs

30 Seconds Jumping Jacks

Into…

3 Rounds:

30 Seconds Box Step-ups

30 Seconds Front Plank

30 Seconds Inchworm to Push-up

At Home WOD

Warm-up

Home Gym Overview. — https://youtu.be/3Zhr7_ww2ak

3 Rounds:

30 Seconds Active Samson

30 Seconds Alternating Bird Dogs

30 Seconds Jumping Jacks

Into…

3 Rounds:

30 Seconds Box Step-ups

30 Seconds Front Plank

30 Seconds Inchworm to Push-up

Metcon

Athlete’s Foot (Home WOD) (5 Rounds for reps)

5 Rounds:

1 Minute Plate Hops

1 Minute Weighted Sit-ups

1 Minute Dumbbell Russian Swings

1 Minute Rest
STIMULUS

DESCRIPTION

We’ll work through three 1-minute stations in today’s 5 round workout

Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 15 minutes or work time

With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout

Reps cans be recorded during the rest between rounds

PLATE HOPS

Plate hops are a simple plyometric movement that do a great job of getting your heart rate up due to their quick cycle time

We’ll count a rep every time the feet make contact with the top of the plate

Ideally we’re using a plate that is fairly low to the ground

Click Here for a video demo of this movement

WEIGHTED SIT-UPS

You’ll anchor your feet under dumbbells, the couch, or another sturdy object for this station

Hold a dumbbell high up on your chest as you do your sit-ups

This is ideally a weight that allows you to move for the majority of the minute

If you only have heavy weights available, complete “strict sit-ups” instead where you don’t use an arm throw

Click Here for a video demo of this movement

DUMBBELL RUSSIAN SWINGS

Holding one head of the dumbbell, you’ll swing the weight high enough that the arms are parallel with the ground at the finish

This should be a weight that you are capable of swinging for 30+ reps unbroken when fresh

You can also hold the handle of the dumbbell and swing with one arm, alternating sides every 5 reps

Modifications

PLATE HOPS

Box Jumps

Line Hops

Over and Back Dumbbell Hops

Double Taps

Reverse Lunges Off Plate

WEIGHTED SIT-UPS

Reduce Weight

Strict Sit-ups (No Arm Throw)

Regular Sit-ups

Front Plank

DUMBBELL SWINGS

Single Arm Dumbbell Russian Swings

Russian Kettlebell Swings

Odd Object Swings

Glute Bridges (Weighted or Unweighted)