CrossFit Tucker – CrossFit

Weightlifting

Deadlift (5-5-5)

70% of 1RM .

Use the same weight across all sets every 90 seconds.

Metcon

Cinnamon Swirl (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)
STIMULUS

DESCRIPTION

Today’s workout is longer, light, and balanced

Over the 20 minutes we’ll work through some cardio, strict gymnastics, and, light weightlifting

We can expect to complete around 7-10 rounds when all is said and done

STRICT PULL-UPS

Choose a rep number or variation that allows you to complete this station in 1-2 sets each round

BARBELL MOVEMENTS

The barbell is intended to be light for the push presses and very light for the deadlifts

We’ll choose our weight based off the more challenging movement – the push press

This should be a weight that you can complete the 10 reps unbroken in every round today

Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders

Substitutions

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Ring Rows

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

Warm-up

7 Minutes For Quality

Performed with Empty Barbell

100 Meter Run

10 Barbell Bent Over Rows

10 Barbell Strict Press

10 Barbell Romanian Deadlifts

At Home WOD

Warm-up

Home Gym Overview — hhttps://youtu.be/IV5yBTj083o

7 Minutes For Quality

Performed with Light Dumbbell

100 Meter Run

10 Single Dumbbell Rows (Each Side)

10 Single Dumbbell Strict Press (Each Side)

10 Single Dumbbell Deadlifts (Each Side)

Metcon

Cinnamon Swirl (Home WOD) (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts
STIMULUS

DESCRIPTION

Today’s workout is long and balanced

Over the 20 minutes we’ll work through some cardio, strict gymnastics, and weightlifting

We can expect to complete around 7-10 rounds when all is said and done

This works out to a round about every 2-3 minutes

STRICT PULL-UPS

Choose a rep number or variation that allows you to complete this station in 1-2 sets each round

DUMBBELL MOVEMENTS

These weight is intended to be fairly light for the push presses and deadlifts today

We’ll choose our weight based off the more challenging movement – the push press

This should be a weight that allows you to complete the 10 push press and 15 deadlifts in 1-2 sets each round

Adjust the reps up or down based on what weights you have available at home

Light Weights: 15 Push Press + 21 Deadlifts

Heavier Weights: 7 Push Press + 9 Deadlifts

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 PUSH PRESS

Single Dumbbell Push Press (5 Each Side)

Odd Object Push Press

Barbell Push Press

Medicine Ball Push Press

DOUBLE DUMBBELL DEADLIFTS

Single Dumbbell Deadlifts (10 Each Side)

Odd Object Deadlifts

Barbell Deadlifts

Medicine Ball Deadlifts

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

Body Armour

Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold

STIMULUS

DESCRIPTION

Working both sides of the body in this midline focused Body Armor

Holding a plate or light weight behind your head, you’ll accumulate 3 minutes in a weighted hollow hold

Choose a load that allows you to complete at least 30 seconds at a time

Every time you drop from the hollow position, flip over and complete a 30 second arch hold before returning to the hollow position

This piece is not for time – so aim for quality body positions