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CrossFit Tucker – CrossFit

WOD Brief and Warmup

MOVEMENT PREP

Warmup Set

With Workout Weight:

10 Double Unders

3 Hang Power Cleans

10 Double Unders

3 Push Jerks

Metcon

Flashback (AMRAP – Rounds and Reps)

AMRAP 10:

30 Double Unders

10 Hang Power Cleans (135/95)

30 Double Unders

10 Push Jerks (135/95)
STIMULUS

GENERAL

In this short AMRAP workout let’s choose a moderate weight on the barbell and a jump rope variation that allows you to complete 5+ rounds, or a round at least every 2 minutes

Your score is total rounds and reps completed at the end of 10 minutes

DOUBLE UNDERS

The time spent on the rope is designed to be pretty short, taking no longer than 40 seconds to complete

Choose a rep number or variation that allows you to ideally complete these unbroken each round

BARBELL MOVEMENTS

Use one barbell weight for both movements, choosing it based on whatever movement is more difficult for you

This is ideally a weight that allows you to complete the hang power cleans in 1-2 sets each round and the push jerks unbroken

STRATEGY

GENERAL

With a small number of double unders, let’s try to complete those unbroken throughout the workout

The big thing to consider here is how to approach the barbell movements

While it is a moderate weight with a smaller rep number, the overall volume can add up fairly quickly, especially when combined with the double unders

Based on the nature of the movements, we’d rather break the hang power cleans over the push jerks, since you would have to complete extra cleans if you break the push jerks

Taking one quick break on the hang power cleans can be helpful in staying consistent over the 10 minutes of work

SUBS

DOUBLE UNDERS

Reduce Reps

30 Seconds of Practice

45 Single Unders (1.5x)

At Home WOD – With Equipment

Warm-up

Home Gym Overview – https://youtu.be/H_o4-OVxZQI

8 Minutes Straight

200m Run *

1 Minute Glute Bridges Video

200m Run *

1 Minute Single Leg Glute Bridges (30 Seconds Each Side) Video

200m Run*

1 Minute Glute Bridge Walkouts Video

200m Run*

1 Minute Active Dive Bombers Video

*200m Run or 200m Run Substitute

Metcon

White Knuckles (Time)

For Time:

20 Strict Pull-ups

400 Meter Run

40 Double Dumbbell Power Cleans

800 Meter Run

40 Double Dumbbell Push Jerks

400 Meter Run

20 Strict Pull-ups
STIMULUS

DESCRIPTION

In this chipper style workout, we’ll alternate between running and either dumbbell movements or strict pull-ups

We expect this workout to be on the longer side, taking around 18-25 minutes to complete

STRICT PULL-UPS

Choose a rep number or variation that takes 2 minutes or less to complete

DOUBLE DUMBBELL POWER CLEANS

Only one head of the dumbbell has to touch the ground at the bottom of each rep

Choose a weight here that allows you to complete at least 10 reps at a time

DOUBLE DUMBBELL PUSH JERKS

We’re getting the dumbbell from our shoulders to overhead here

This is ideally the same weight as the power cleans – something you can complete at least 10 reps at at time

Modifications

MODFICATIONS

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Ring Row

40 Odd Object Rows

DOUBLE DUMBBELL POWER CLEANS

Single Dumbbell Power Cleans

Odd Object Ground to Shoulder

DOUBLE DUMBBELL PUSH JERKS

Single Dumbbell Push Jerk

Odd Object Shoulder to Overhead

RUN

400 Meters:

500 Meter Row

1000 Meter Bike Erg

40/30 Calorie Schwinn Bike

28/20 Calorie Assault or Echo Bike

30 x 10 Meter Shuttle Runs

800 Meters:

1000 Meter Row

2000 Meter Bike Erg

80/60 Calorie Schwinn Bike

56/40 Calorie Assault or Echo Bike

60 x 10 Meter Shuttle Runs

At Home Metcon (No Equipment)

Warm-up

Home Gym Overview – https://youtu.be/H_o4-OVxZQI

8 Minutes Straight

200m Run *

1 Minute Glute Bridges Video

200m Run *

1 Minute Single Leg Glute Bridges (30 Seconds Each Side) Video

200m Run*

1 Minute Glute Bridge Walkouts Video

200m Run*

1 Minute Active Dive Bombers Video

*200m Run or 200m Run Substitute

Metcon

White Knuckles (No Equipment) (Time)

For Time:

40 Odd Object Rows

400 Meter Run

40 Odd Object Ground to Shoulder

800 Meter Run

40 Odd Object Shoulder to Overhead

400 Meter Run

40 Odd Object Rows
STIMULUS

DESCRIPTION

In this chipper style workout, we’ll alternate between running and odd object movements

We expect this workout to be on the longer side, taking around 18-25 minutes to complete

ODD OBJECT ROWS

Choose a weight, rep number, or variation that takes 2 minutes or less to complete

ODD OBJECT GROUND TO SHOULDER

Choose a weight here that allows you to complete at least 10 reps at a time

ODD OBJECT SHOULDER TO OVERHEAD

This is ideally the same weight as the ground to shoulder – something you can complete at least 10 reps at at time

Modifications

MODFICATIONS

ODD OBJECT ROWS

Reduce Reps

20 Strict Pull-ups

Banded Strict Pull-ups

Ring Rows

ODD OBJECT GROUND TO SHOULDER

Double Dumbbell Power Cleans

Single Dumbbell Power Cleans

ODD OBJECT SHOULDER TO OVERHEAD

Double Dumbbell Push Jerk

Single Dumbbell Push Jerk

RUN

400 Meters:

500 Meter Row

1000 Meter Bike Erg

40/30 Calorie Schwinn Bike

28/20 Calorie Assault or Echo Bike

30 x 10 Meter Shuttle Runs

800 Meters:

1000 Meter Row

2000 Meter Bike Erg

80/60 Calorie Schwinn Bike

56/40 Calorie Assault or Echo Bike

60 x 10 Meter Shuttle Runs

Body Armour

Alternating Tabata for 16 Sets (8 Rounds):

:20s Max Sit-Ups, :10s Hollow Hold

:20s Max Glute Bridges, :10s Glute Bridge Hold

The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Not for tracked score.

MODIFICATIONS

Intention is to push respective to our own level

Break as needed, preferring the :20s “on” time (so we can hold the :10s statics)

Hollow hold can be modified by bending knees and/or keeping arms by sides

Gluge bridges can be done with feet elevated, or flat on floor