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CrossFit Tucker – CrossFit

Metcon

Count Chalkula (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

25 Box Jumps (24″/20″)

20 Toes to Bar

15 Push Presses (135/95)
STIMULUS

GENERAL

Working through some weightlifting and gymnastics movements in this longer AMRAP workout

Over the course of the 20 minutes, we can expect to complete 3+ rounds

KETTLEBELL SWINGS

Choose a kettlebell weight that allows you to complete to 30 reps within 3 sets during the workout

These swings finish all the way overhead

BOX JUMPS

These are standard box jumps, requiring you to stand to full extension on top of the box

TOES TO BAR

Pick a variation or rep number here that allows you to complete the movement in 1:30 or less

PUSH PRESSES

Choose a moderate weight that you can compete within 3 sets during the workout

Note that there is no re-bend on the knees in the push press

Metcon Prep

Warmup Set 1

With Lighter Weight:

6 Kettlebell Swings

6 Box Jumps

6 Toes to Bar

6 Push Presses

Warmup Set 2

With Workout Weight:

4 Kettlebell Swings

4 Box Jumps

4 Toes to Bar

4 Push Presses

Strategy

GENERAL

We’re likely breaking every movement besides the box jumps up at some point during the workout to get our best score possible

Even breaking these, having a plan from the beginning can help you keep your rest time down and movement time up

There is a good amount of interference between these movements, as 3 of them involve our grip and finish overhead, so smaller sets early on will help keep fatigue to a manageable level

Envision how you would be breaking up each of these movements about 15 minutes into the workout and do that from the very beginning

This approach allows for consistency across the rounds

Consider the following options at each of the movements below:

KETTLEBELL SWINGS

1 Set: 30

2 Sets: 20-10 or 15-15

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

TOES TO BAR

1 Set: 20

2 Sets: 10-10 or 12-8

3 Sets: 8-7-5 or 10-5-5

4 Sets: 5’s

5 Sets: 4’s

PUSH PRESSES

1 Set: 15

2 Sets: 8-7 or 10-5

3 Sets: 5-5-5 or 6-5-4

SUBS

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist

At Home WOD – With Equipment

Warm-up

Home Gym Overview – https://youtu.be/r9Ol3NAyNFc

2-3 Sets

15 Double Unders or Line hops

15 Glute Bridges

15 Air Squats

2-3 Sets*

10 Double Dumbbell Squat Cleans

10 Double Dumbbell Strict Press

Work up in weight each set

Metcon

Sandpaper (AMRAP – Rounds and Reps)

AMRAP 12:

2 Double Dumbbell Power Cleans

2 Double Dumbbell Thrusters

30 Double Unders

4 Double Dumbbell Power Cleans

4 Double Dumbbell Thrusters

30 Double Unders

6 Double Dumbbell Power Cleans

6 Double Dumbbell Thrusters

30 Double Unders



Continue to Add (2) Reps to Dumbbell Movements Per Round
STIMULUS

DESCRIPTION

In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round

The double under reps will stay static at 30

Your score total is total reps accumulated over the 12 minutes

Use the following cheat sheet for scoring:

Finish 2’s: 34

Finish 4’s: 72

Finish 6’s: 114

Finish 8’s: 160

Finish 10’s: 210

Finish 12’s: 264

Finish 14’s: 322

Finish 16’s: 384

DOUBLE DUMBBELL MOVEMENTS

Only one head of the dumbbell has to touch the ground for the power cleans

Choose your weight based off the more challenging movement – which will likely be the thrusters

This should be a load that you feel confident completing for 20+ reps when fresh

DOUBLE UNDERS

The number on the rope is designed to be very small

This should be a number that you can complete in 30 seconds or less

See further down the page for modifications

Modifications

MODFICATIONS

DOUBLE DUMBBELL POWER CLEANS

Single Dumbbell Power Cleans (Alternating Every Rep)

Odd Object Clean and Jerks

DOUBLE DUMBBELL THRUSTERS

Single Dumbbell Thrusters (Divide Reps Evenly Between Arms)

Single Dumbbell Goblet Thrusters

Odd Object Thrusters

DOUBLE UNDERS

Reduce Reps

30 Second or Practice

45 Single Unders

30 Line Hops (Over and Back = 1 Rep)

At Home WOD

Warm-up

Home Gym Overview – https://youtu.be/r9Ol3NAyNFc

2-3 Sets

15 Double Unders or Line hops

15 Glute Bridges

15 Air Squats

2-3 Sets*

10 Odd- Object Squat Cleans

10 Odd-Object Strict Press

Work up in weight each set

Metcon

Sandpaper (No Equipment) (AMRAP – Rounds and Reps)

AMRAP 12:

2 Odd Object Clean and Jerks

2 Odd Object Thrusters

30 Line Hops

4 Odd Object Clean and Jerks

4 Odd Object Thrusters

30 Line Hops

6 Odd Object Clean and Jerks

6 Odd Object Thrusters

30 Line Hops



Continue to Add (2) Reps to Odd Object Movements Per Round
DESCRIPTION

In this 12 minute workout, the reps on the odd object movements will climb by 2 each round

The line hop reps will stay static at 30

Your score total is total reps accumulated over the 12 minutes

Use the following cheat sheet for scoring:

Finish 2’s: 34

Finish 4’s: 72

Finish 6’s: 114

Finish 8’s: 160

Finish 10’s: 210

Finish 12’s: 264

Finish 14’s: 322

Finish 16’s: 384

ODD OBJECT MOVEMENTS

Stop at the shoulder on the clean before driving the object overhead in the jerk

Choose your weight based off the more challenging movement – which will likely be the thrusters

This should be a load that you feel confident completing for 20+ reps when fresh

LINE HOPS

Over and back = 1 line hop

This should be a number that you can complete in 30 seconds or less

See further down the page for modifications

Modifications

MODFICATIONS

ODD OBJECT CLEAN AND JERKS

Double Dumbbell Power Clean

Single Dumbbell Power Cleans (Switch Arms Every Rep)

ODD OBJECT THRUSTERS

Double Dumbbell Thrusters

Single Dumbbell Thrusters (Divide Reps Evenly Between Arms)

Single Dumbbell Goblet Thrusters

LINE HOPS

Reduce Reps

30 Double Unders

30 Second of Double Under Practice

45 Single Unders

Body Armour

Part A) 5 Sets:

1 Squat Complex

Rest :30s between

1 Squat Complex: https://www.youtube.com/watch?v=dwGmf49t720&feature=youtu.be

5 Weighted Bottom Range Squats

5 Weighted Full Range Squats

5 Weighted Full Range Jumping Squats

5 Unweighted Max Height Jumping Squats

Part B) Not for Time:

20 Slow Cossack Squats: https://www.youtube.com/watch?v=RTlsrgLBxUU

This is 10 per side

MODIFICATIONS

Athletes choice on loading on the weighted squats

If using a single dumbbell, hold in goblet position

Looking for speed, versus slow-and-grindy

Be explosive

Final jumping squats… go for max height

If we do not have any traditional weights, grab a backpack/bag, or just go bodyweight