CrossFit Tucker – CrossFit

Metcon

Underground (Time)

or Time [30 Minute Cap]:

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

12/9 Calorie Assault Bike or 15/12 Calorie Row
DESCRIPTION

Bike calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout

Every 3 minutes [starting at 0:00] you’ll complete 12/9 Assault Bike calories

With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout

This should work out to roughly 1 minute of biking and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups

After getting off the bike, you’ll pick up wherever you left off in the workout

Bike efforts take place on the [0-3-6-9-12-15-18-21-24-27…]

We’ll cap this workout at 30 minutes

If you hit the cap, put 30:00 as your score and note total completed reps

DOUBLE UNDERS

If you have 80+ unbroken double unders when fresh, look to complete this station as written

If you’re not quite there, see the “modifications” section for variations and time caps for each round

HAND RELEASE PUSH-UPS

At the bottom of each rep, lift your hands off the ground to stop your momentum before pressing back up

Pick a number or variation that you allows you to clear the first set of push-ups in 1:30 or less

You can complete these from your knees if needed to reduce the weight you are pressing

Warm-up

30 Seconds Each

Single Unders

Easy Bike/row

Push-up to Down Dog

Single Unders

Easy-Moderate Bike/row

Front Plank on Hands

Single Unders

Moderate Bike/row

Shoulder Taps

Single Unders

Faster Bike/row

Mountain Climbers

Mobility

Chest Stretch on Wall: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Direction

Metcon Prep

BIKE/ROW

Movement Prep

15 Seconds Easy

15 Seconds Moderate

15 Seconds Hard

DOUBLE UNDERS

Movement Prep

20 Seconds High Single Unders

20 Seconds Double Under Practice

HAND RELEASE PUSH-UPS

Movement Prep

15 Second Bottom of Push-up Plank Hold

5 Hand Release Push-ups

Modifications

DOUBLE UNDERS

Reduce Reps

Single Unders

150

120

90

60

30

Time Caps

2:00

1:40

1:20

1:00

0:40

HAND RELEASE PUSH-UPS

Reduce Reps

Complete From Knees

Regular Push-ups With Hands on Box or Bench

ASSAULT BIKE

12/9 Calorie Echo Bike

15/12 Calorie Bike Erg or Row

20/14 Calorie Schwinn Bike

200 Meter Run

At Home WOD

Metcon

Underground (At Home) (Time)

For Time [30 Minute Cap]:

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

12/9 Calorie Assault Bike