CrossFit Tucker – CrossFit

Metcon

Onside Kick (AMRAP – Rounds and Reps)

AMRAP 16:

3 Toes to Bar, 100M Famers Carry (50s/30s)

6 Toes to Bar, 100M Famers Carry (50s/30s)

9 Toes to Bar, 100M Famers Carry (50s/30s)



[Add 3 Toes to Bar Each Round]
Your score at the end of the 16 minutes is total rounds + reps

For Example: If you finish the round that began with 18 toes to bar and complete 3 toes to bar into the round of 21, your score would be 18+3

Only count fully completed 50 foot distances towards your score [count as 50 reps]

You can expect to get either to or through the round of 18 toes to bar at the end of 16 minutes

TOES TO BAR

If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written

If you’re not there yet, consider reducing the volume each round or choose a sub from “modifications”

If you’re adjusting the volume, you could climb by 1-2 reps each round instead of 3:

Climb By 1’s: 1-2-3-4-5…

Climb By 2’s: 2-4-6-8-10…

Warm-up

2 Rounds

30 Seconds Straight Leg Sit-ups

30 Seconds Active Samson

30 Seconds Arch-ups

30 Seconds Active Spidermans

2 Rounds

30 Seconds Flutter Kicks

30 Seconds Scap push ups

Mobility

Pike Stretch: 45 Seconds

Up Dog: 45 Seconds

Down Dog: 45 Seconds

Metcon Prep

TOES TO BAR

Movement Prep

10 Scap Pull-ups

20 Second Hollow Hold on Bar

3-5 Strict Toes to Bar

3-5 Knees to Chest

3-5 Toes to Bar

FARMERS CARRY

Light Dumbbells

100M famers carry

Build to workout weight

Modifications

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toe Raises Video

WALKING LUNGE

20 Step Back Lunges (10 Each Leg)

20 Box Step-ups (10 Each Leg)

BEAR CRAWL

15 Push-ups

100 Meter Sled Push

100 Meter Sled Drag

100 Meter Farmers Carry

100 Meter Weighted Run

50′ Handstand Walk

50′ Dumbbell Bear Crawl

At Home WOD

Onside Kick (Home WOD) (AMRAP – Rounds and Reps)

AMRAP 16:

3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl

6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl

9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl



[Add 3 Toes to Bar Each Round]