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CrossFit Tucker – CrossFit

WOD Brief and Warmup

Warmup Set

With 1st Round Weight:

5 Wallballs

5 Deadlifts

5 Lateral Barbell Burpees

Metcon Prep

STRATEGY

GENERAL

Whenever there is this much rest built into a workout, we’re looking to keep moving for as much of the work station as possible

Let’s aim for large sets of wallballs and deadlifts today, as these are the two movements that we’d stop moving on

With the wallball number and rep number dropping over the 3 rounds, let’s see if we can improve your rounds and reps score with each interval

WALLBALLS

The wallballs start off very significant and get less significant as the reps drop and the deadlift weight increases

They matter the most in the first round, least in the last round, and somewhere in the middle for the second round

Shoot for big sets today to give yourself plenty of time on the scored portion of the workout

Here are some break-up options:

Set of 50

2 Sets: 25-25

3 Sets: 25-15-10

4 Sets: 15-15-10-10

Set of 35

2 Sets: 20-15

3 Sets: 15-10-10

Set of 20

2 Sets: 10-10

3 Sets: 8-7-5

DEADLIFTS

Look to complete at least the first set of each deadlift weight unbroken to start the round

After that, think 1-2 quick sets to keep moving forward

LATERAL BAR BURPEES

Pace the burpees in a way that allows you to come back for another big sets of deadlifts (1-2 Sets)

As the clock starts to near the 5 minute mark, look to increase your lateral barbell burpee cycle time, as you know rest is coming up

Metcon

Frank The Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
STIMULUS

GENERAL

“Frank the Tank” is a CompTrain benchmark workout last completed on 8.21.19

Each of these high intensity intervals begins with a buy-in of wallballs that only happen once

With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees as you can

The score for each section is total rounds and reps of deadlifts and lateral barbell burpees

WALLBALLS

The wallballs should take no longer than 2:30, 2:00, and 1:00 respectively

Adjust number or stick to a time cap to allow enough time on the scored portion of today’s workout

DEADLIFTS

Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out

Consider the following when choosing weights:

1st Bar: Lighter weight you could complete for 30+ unbroken reps when fresh

2nd Bar: Moderate weight you could complete for 21+ unbroken reps when fresh

3rd Bar: Moderately heavy weight you could complete for 12+ unbroken reps when fresh

LATERAL BAR BURPEES

There is no need to stand to full extension on the lateral bar burpees

You can jump up or step up out of the burpee, but should jump over the bar with two feet

At Home WOD – With Equipment

Warm-up

Home Gym Overview – https://youtu.be/u-dXZGyUp0o

For Quality

60 Second Frog Hops

6 Inchworms

6 Alternating Dumbbell Snatches (light weight )

6 Reverse Lunges- Each Side (light weight)

40 Second Push-ups

4 Inchworms

4 Alternating Dumbbell Snatches (light weight)

4 Reverse Lunges- Each Side (light weight)

20 Second Burpees

2 Inchworms

2 Alternating Dumbbell Snatches (workout weight)

2 Reverse Lunges – Each Side (workout weight)

Metcon

Shenanigans (7 Rounds for time)

Every 3 Minutes x 7 Rounds:

12 Alternating Dumbbell Power Snatches

6 Lateral Dumbbell Burpees

12 Alternating Dumbbell Reverse Lunges

6 Lateral Dumbbell Burpees
STIMULUS

DESCRIPTION

We’ll work through 7 fast paced intervals today

You’ll work through the 4 stations for time and rest until the next round begins

Rounds begin on the 0-3-6-9-12-15-18

Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest

Your score is the slowest of the 7 rounds

ALTERNATING DUMBBELL POWER SNATCHES

We’ll switch hands every rep on the dumbbell power snatches

Choose a moderate weight here that allows you to complete the 12 reps unbroken each round

Both bells should touch the ground at the bottom of each rep

ALTERNATING DUMBBELL REVERSE LUNGES

You can hold the dumbbell goblet style for the reverse lunges

Alternate legs every rep for a total of 6 on each side

The back knee should touch the ground at the bottom of each rep

Reach full hip extension at the top

LATERAL DUMBBELL BURPEES

Both feet should pass over the top of the dumbbell when jumping over

You can step up or jump up out of the burpee, but should jump over the dumbbell with two feet

Modifications

DUMBBELL POWER SNATCH

Odd Object Ground to Overhead

Kettlebell Swings

DUMBBELL REVERSE LUNGES

Odd Object Reverse Lunges

Kettlebell Reverse Lunges

12 Jumping Lunges

LATERAL DUMBBELL BURPEES

6 Regular Burpees

At Home Metcon (No Equipment)

Warm-up

Home Gym Overview – https://youtu.be/u-dXZGyUp0o

For Quality

60 Second Frog Hops

6 Inchworms

6 Ground to Overhead

6 Reverse Lunges- Each Side

40 Second Push-ups

4 Inchworms

4 Ground to Overhead

4 Reverse Lunges- Each Side

20 Second Burpees

2 Inchworms

2 Ground to Overhead

2 Reverse Lunges – Each Side

Metcon

Shenanigans (No Equipment) (7 Rounds for time)

Every 3 Minutes x 7 Rounds:

12 Odd Object Ground to Overhead

6 Lateral Burpees Over Odd Object

12 Odd Object Reverse Lunges

6 Lateral Burpees Over Odd Object
STIMULUS

DESCRIPTION

We’ll work through 7 fast paced intervals today

You’ll work through the 4 stations for time and rest until the next round begins

Rounds begin on the 0-3-6-9-12-15-18

Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest

Your score is the slowest of the 7 rounds

ODD OBJECT GROUND TO OVERHEAD

Choose a moderate weight here that allows you to complete the 12 reps unbroken each round

ALTERNATING ODD OBJECT REVERSE LUNGES

You can hug the object or hold it goblet style for the reverse lunges

Alternate legs every rep for a total of 6 on each side

The back knee should touch the ground at the bottom of each rep

Reach full hip extension at the top

LATERAL BURPEES OVER ODD OBJECT

Both feet should pass over the top of the object when jumping over

You can step up or jump up out of the burpee, but should jump over the object with two feet

Modifications

ODD OBJECT GROUND TO OVERHEAD

Alternating Dumbbell Snatch

Slamballs

Kettlebell Swings

ODD OBJECT REVERSE LUNGES

Dumbbell, Kettlebell, or Medicine Ball Reverse Lunges

12 Jumping Lunges

LATERAL BURPEES OVER ODD OBJECT

6 Regular Burpees

Body Armour

3 Rounds:

30s Max Double Dumbbell Row

30s Max Chest Slap Pushups

30s Max Double DB Romanian DL

30s Max Pushups

Rest 1:00 between

MODIFICATIONS

Rows – Single dumbbell, or any odd-object can work here

Clapping Pushups – Can be completed as any variation of pushup (regular, knees, box)

Romanian Deadlifts – Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to touch ground with bells (go as low as comfortable)

Pushups – Can be completed with same intentions above (knees or box an option)