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CrossFit Tucker – CrossFit

WOD Brief and Warmup

Warmup Set

3 Pull-ups

6 Push-ups

9 AbMat Sit-ups

12 Air Squats

150 Meter Row

Metcon Prep

UPPER BODY MOVEMENTS

The first two movements of each round will likely provide the biggest muscular challenge of the workout

While we can aim to bite off bigger sets than we normally would, let’s consider how we see ourselves breaking these up in rounds 2-3 when considering our initial strategy

Think about the following sets for each movement

Pull-ups:

1 Set: 20

2 Sets: 10-10 or 12-8

3 Sets: 8-7-5

4 Sets: 5’s

5 Sets: 4’s

Push-ups:

1 Set: 30

2 Sets: 15-15 or 20-10

3 Sets: 12-10-8 or 10-10-10

4 Sets: 8-8-7-7

5 Sets: 6’s

LAST 3 MOVEMENTS

The last three movements of each round will provide a different challenge than the first two

While we have to consider how to break up the push-ups and pull-ups, we will not break the sit-ups, air squats, or rowing into several sets

The focus here is more on how quickly to cycle these reps

Let’s lean towards being intelligently aggressive – meaning move at a fast pace that you still see yourself holding in the later rounds

SUBS

Pull-ups

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

10 Strict Pull-ups

Push-ups

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

Metcon

Barbarian (3 Rounds for time)

On the 10:00 x 3 Rounds:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

600/500 Meter Row
STIMULUS

GENERAL

A new round starts every 10 minutes in this longer bodyweight cardio piece (0:00 – 10:00 – 20:00)

You’ll complete the 5 listed movements for time and rest whatever time remains until the next round begins

For Example: If a round takes you 8 minutes to complete, you’ll have 2 minutes to rest

With rest built in, let’s try to push the pace through these movements

Record all three times – as your score is the slowest of the three rounds

Let’s cap these rounds at 9 minutes to ensure we have at least 1 minute of rest

At Home WOD – With Equipment

WOD Brief and Warmup

Home Gym Overview – https://youtu.be/ZxZZ3kmN5Lw

3-4 Sets

10 Double Unders

30 Second Wall Sit

5 Push-Ups

30 Seconds Dumbbell Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0

Performed With 1 Light Kettlebell

Metcon

Trust Fall (AMRAP – Rounds and Reps)

AMRAP 20:

40 Air Squats

20 Push-ups

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Double Unders
STIMULUS

DESCRIPTION

We’ll work through 4 movements in this longer, all bodyweight workout

Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 double unders

With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, push-ups, and reverse burpees

When the clock hits the next 2 minute interval, you’ll complete 40 more double unders before picking up where you left off

Your score is total rounds and reps completed at the end of 20 minutes

The double under reps do not count towards your score

DOUBLE UNDERS

Choose a number or variation that you can ideally complete in around 30 seconds – giving you 1:30 to work through rounds of the scored portion of the workout

You’ll complete double unders on the (0-2-4-6-8-10-12-14-16-18)

PUSH-UPS

Choose a number or variation that you can complete in no more than 4 sets

Ensure the chest hits the floor and elbows lock out at the top of each rep

REVERSE BURPEES

A reverse burpee is essentially a combination of a sit-up and a burpee

You’ll lay all the way back on the ground and use your momentum to transition to a standing position

At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down

MODFICATIONS

DOUBLE UNDERS

Reduce Reps

30 Seconds of Practice

60 Single Unders

40 Line Hops (Over and Back = 1 Rep)

PUSH-UPS

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

REVERSE BURPEES

10 Regular Burpees

20 AbMat Sit-ups

TEACHING

THE HANDS

One thing to keep in mind on these movements is what your hands are doing

Push-ups: Set-up with the hands directly underneath the shoulders

Double Unders: Keep the hands relaxed and in front of the hips bones throughout the movement

Reverse Burpees: Get a lot of momentum out of the sit-up portion of the movement by throwing your hands and bodyweight forward

TIPS

Try to work through bigger sets of push-ups, as that is the onl

At Home WOD

WOD Brief and Warmup

Home Gym Overview – https://youtu.be/ZxZZ3kmN5Lw

3-4 Sets

10 Double Unders or Line Hops

30 Second Wall Sit

5 Push-Ups

30 Seconds Air Squats

Metcon

Trust Fall (AMRAP – Rounds and Reps)

AMRAP 20:

40 Air Squats

20 Push-ups

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Line Hops
STIMULUS

DESCRIPTION

We’ll work through 4 movements in this longer, all bodyweight workout

Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 line hops

Over and back = 1 rep on the line hops

With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, push-ups, and reverse burpees

When the clock hits the next 2 minute interval, you’ll complete 40 more line hops before picking up where you left off

Your score is total rounds and reps completed at the end of 20 minutes

The line hop reps do not count towards your score

LINE HOPS

Choose a number that you can ideally complete in under 30 seconds – giving you 1:30 to work through rounds of the scored portion of the workout

You’ll complete line hops on the (0-2-4-6-8-10-12-14-16-18)

PUSH-UPS

Choose a number or variation that you can complete in no more than 4 sets

Ensure the chest hits the floor and elbows lock out at the top of each rep

REVERSE BURPEES

A reverse burpee is essentially a combination of a sit-up and a burpee

You’ll lay all the way back on the ground and use your momentum to transition to a standing position

At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down

Click Here for a demo video

MODFICATIONS

LINE HOPS

Reduce Reps

40 Double Unders

30 Seconds of Double Under Practice

60 Single Unders

PUSH-UPS

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

REVERSE BURPEES

10 Regular Burpees

20 AbMat Sit-ups

TEACHING

THE HANDS

One thing to keep in mind on these movements is what your hands are doing

Push-ups: Set-up with the hands directly underneath the shoulders

Reverse Burpees: Get a lot of momentum out of the sit-up portion of the movement by throwing your hands and bodyweight forward

TIPS

Try to work through bigger sets of push-ups, as that is the only upper body movement in the workout

Transition quickly between movements