CrossFit Tucker – CrossFit

Metcon

Dirt Devil (5 Rounds for time)

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (50’s/35’s)
DESCRIPTION

Working through 5 fast paced intervals for today’s conditioning piece

You’ll complete the listed work for time and rest until the next 4-minute window begins

For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts

To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

Record your time for each interval, as your final score is the slowest of the 5

Rounds begin on the [0-4-8-12-16]

DUMBBELL MOVEMENTS

Let’s choose one dumbbell weight for both weighted movements today

This weight will likely be chosen off the more difficult movement, the Devil’s Press

This station combines a dumbbell burpee with a double dumbbell snatch

There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion

Choose a moderate weight that allows you to complete the 5 reps in around 30-40 seconds

Movement Videos:

Warm-up

2 Rounds

30 Seconds Each

Jumping Jacks

Lateral Squats

Lateral Hops in Place

Inchworm to Push-ups

Lateral Hops Over Dumbbell

Slow Air Squats

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Deadlifts

5 Single Arm Russian Swings

5 Strict Press

5 Burpees

Mobility

Pigeon Pose + Lat Reach: 1 Minute Each Side

Metcon Prep

OVER-AND-BACK HOPS OVER DUMBBELL

Movement Prep

10 Lateral Hops (Over Nothing)

5 Over-and-Back Hops Over Dumbbell (Wider Stance)

5 Over-and-Back Hops Over Dumbbell (Narrower Stance)

DOUBLE DUMBBELL SQUAT

Movement Prep

With Lighter Weights:

5 Pausing Double Dumbbell Squats

5 Double Dumbbell Squats

DEVIL’S PRESS

Movement Prep

With Lighter Weights:

5 Dumbbell Burpees

5 Double Dumbbell Swings (All the Way Overhead)

5 Devil’s Press

Modifications

DEVIL’S PRESS

10 Single Arm Devil’s Press (5 Each Side) Video

OVER-AND-BACK DUMBBELL HOPS

20 Double Unders or 40 Single Unders

25 Line Hops Video

DOUBLE DUMBBELL SQUATS

20 Single Dumbbell Goblet Squats Video

At Home WOD

Metcon

Dirt Devil (At Home) (5 Rounds for time)

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (50’s/35’s)