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CrossFit Tucker – CrossFit

WOD Brief and Warmup

STRATEGY

GENERAL

Today is a great opportunity to push slightly outside your comfort zone on the machines

Envision the max pace you could hold on both machines for a 12-15 minute time frame

It’s not super easy, it’s not super fast – rather right outside your comfort zone

That is the pace we’re looking for today

Pick a number (watts, calories per hour, RPMs) and try to stick with that for each round knowing your calories are dropping

The lunges are essentially your “break” from the machines

Taking a short composure pause at the top of each rep can help you breathe and give your legs some more time to recover

MOVEMENT PREP

WARMUP SET

5 Calorie Bike

5 Calorie Row

50′ Walkinge Lunge

5 Calorie Bike

5 Calorie Row

Metcon

Cash Flow (Time)

For Time:

24/21 Calorie Bike, 24/21 Calorie Row

100′ Walking Lunge

21/18 Calorie Bike, 21/18 Calorie Row

100′ Walking Lunge

18/15 Calorie Bike, 18/15 Calorie Row

100′ Walking Lunge

15/12 Calorie Bike, 15/12 Calorie Row

100′ Walking Lunge

12/9 Calorie Bike, 12/9 Calorie Row
STIMULUS

GENERAL

No weights in sight for this machine and bodyweight style workout

Complete all the calories on the bike before moving to the rower

Between each round of bike calories and row calories, you’ll complete a 100 foot walking lunge

We expect this piece to be on the longer side, taking 15-22 minutes to complete

MACHINES

To keep things simple, hold the same number of calories no matter what machines you are using

If you don’t have one or both machines complete one of the following:

2x Caloires on Bike or Row

10 Meter Shuttle Runs (48-42-36-30-24)

Outisde Runs: 1000-800-600-400-200 Meters

Stagger heats by 3 minutes if short on machines

WALKING LUNGE

On the lunge, the back knee should touch the ground with each step

After stepping out of the lunge, reach full extension with the body at the top

At Home WOD – With Equipment

Warm-up

Home Gym Overview. – https://youtu.be/DOT8tsLMFl8

Metcon

Tabata Something Else (8 Rounds for reps)

8 Rounds (20 Seconds On + 10 Seconds Off):

Strict Pull-ups

Sit-ups

Push-ups

Air Squats
STIMULUS

DESCRIPTION

Working with all bodyweight movements in this Tabata style workout

Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest

You’ll complete all 8 rounds at one movement before advancing to the next

Keep a running count of the numbers completed at each station

You’ll enter your total reps separately for pull-up, sit-ups, push-ups, and air squats

You final score is total reps accumulated over the workout

STRICT PULL-UPS

Choose a variation that allows you to complete at least 5 reps within each 20 second window

SIT-UPS

If you have an AbMat, let’s use it

If you don’t have an AbMat, you can anchor your feet with dumbbells or another weighted object

PUSH-UPS

Choose a variation that allows you to complete at least 7 reps within the 20 second windows

Modifications

MODFICATIONS

STRICT PULL-UPS

Banded Strict Pull-ups

Ring Rows

Odd Object Rows

PUSH-UPS

Elevate Hands to Box or Bench

Knee Push-ups

At Home WOD

Warm-up

Home Gym Overview. – https://youtu.be/DOT8tsLMFl8

Metcon

Tabata Something Else (8 Rounds for reps)

8 Rounds (20 Seconds On + 10 Seconds Off):

Strict Pull-ups

Sit-ups

Push-ups

Air Squats
STIMULUS

DESCRIPTION

Working with all bodyweight movements in this Tabata style workout

Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest

You’ll complete all 8 rounds at one movement before advancing to the next

Keep a running count of the numbers completed at each station

You’ll enter your total reps separately for pull-up, sit-ups, push-ups, and air squats

You final score is total reps accumulated over the workout

STRICT PULL-UPS

Choose a variation that allows you to complete at least 5 reps within each 20 second window

SIT-UPS

If you have an AbMat, let’s use it

If you don’t have an AbMat, you can anchor your feet with dumbbells or another weighted object

PUSH-UPS

Choose a variation that allows you to complete at least 7 reps within the 20 second windows

MODFICATIONS

STRICT PULL-UPS

Banded Strict Pull-ups

Ring Rows

Odd Object Rows

PUSH-UPS

Elevate Hands to Box or Bench

Knee Push-ups

Modifications

MODFICATIONS

STRICT PULL-UPS

Banded Strict Pull-ups

Ring Rows

Odd Object Rows

PUSH-UPS

Elevate Hands to Box or Bench

Knee Push-ups