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)