CrossFit Tucker – CrossFit

Metcon

Laces Out (AMRAP – Rounds and Reps)

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)
DESCRIPTION

Combining gymnastics and weightlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30

BAR MUSCLE-UPS

If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written

If you’re not quite there, consider reducing the reps or choose a substitution from the list further down the page

BARBELL MOVEMENTS

Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight

Use a load that you can complete the 9 push presses within 2 sets during the workout

WALLBALLS

Use a weight that you could complete for 30+ reps unbroken when fresh

Men throw to a 10ft. target

Women throw to a 9ft. target

Warm-up

30 Seconds Each

Medicine Ball Deadlifts

Active Samson

Squats to Medicine Ball (Butt to Ball)

Active Spidermans

Medicine Ball Strict Press

Inchworm to Push-ups

Medicine Ball Slams

Superman Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Medicine Ball: 1 Minute

Barbell Ankle Stretch: 1 Minute

Metcon Prep

BAR MUSCLE-UPS

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

2 Chest to Bar Pull-ups

1 Bar Muscle-up

DEADLIFTS & PUSH PRESS

Movement Prep

5 Romanian Deadlifts

5 Deadlifts

5 Strict Press

5 Push Press

WALLBALLS

Movement Prep

5 Front Squats

5 Push Presses

5 Wallballs

Modifications

BAR MUSCLE-UPS

Reduce Reps

Jumping Bar Muscle-ups

Banded Bar Muscle-ups

12 Chest to Bar Pull-ups

15 Pull-ups

6 Strict Pull-ups

PUSH PRESS

Double Dumbbell Push Press Video

Single Dumbbell Push Press Video

Odd Object Push Press Video

DEADLIFTS

Double Dumbbell Deadlifts Video

Single Dumbbell Deadlifts Video

Odd Object Deadlifts

WALLBALLS

21 Jumping Air Squats Video

At Home WOD

Metcon

Laces Out (Home WOD) (AMRAP – Rounds and Reps)

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)