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CrossFit Tucker – CrossFit

Metcon

Purell (Time)

10-9-8-7-6-5-4-3-2-1:

Squat Snatches (115/85)

200 Meter Run
STIMULUS

GENERAL

We’ll work with a light-moderate weight barbell in this descending rep scheme workout

After completing each round of squat snatches, you’ll head out the door for a 200 meter run before returning to the barbell for one less rep than the previous round

Record your time after finishing the final 200 meter run

We expect this workout to take around 10-15 minutes to complete

SQUAT SNATCH

The weight on the barbell should be a load that you could complete for at least 9-12 unbroken squat snatches when fresh

Within the workout, you should be able to complete some sets of ‘touch and go’ reps

If you’re on the fence, go with a lighter weight to stay moving

RUN

If unable to run outside, complete one of the following:

500 Meter Bike Erg

250 Meter Row

12/9 Calorie Assault Bike or Echo Bike

15/12 Calorie Schwinn Bike

150 Meter Assault Runner or Trueform

20 x 10 Meter Shuttle Runs

Strategy

GENERAL

With runs following each round of squat snatches, today is a great opportunity to push for touch and go sets on the barbell

The goal is to run at a speed that supports these ‘touch and go’ sets

During the first 5 rounds, your run speed should likely be slower than your last 5 rounds

With 40 of the 55 barbell reps happening from the sets of 10-6, running at a slightly slower pace will allow you to stick to bigger sets on the barbell

There are only 15 total barbell reps from the sets of 5-1, so running faster to finish things out makes more sense here

While we’re aiming for ‘touch and go’ sets, this doesn’t mean you have to go unbroken on the bigger rounds

For Example: On the set of 10, you could start off with 5 touch and go reps before moving to quick singles for the last 5

Start off each set of squat snatches with some touch and go and then do what you can to continue moving forward

Metcon Prep

Warmup Set

With Workout Weight:

3 Squat Snatches

100 Meter Run

3 Squats Snatches

At Home WOD – With Equipment

Warm-up

Home Gym Overview – https://youtu.be/rXAiLY-bgHY

8 Minutes For Quality:

10 Frog Jumps

200 Meter Run

5 Inchworm to Push-ups

Metcon

Froggin (5 Rounds for time)

Every 5 Minutes x 5 Sets:

200 Meter Run

15 Burpees

200 Meter Run
STIMULUS

DESCRIPTION

Rounds begin every 5 minutes in this simple bodyweight interval workout

You’ll complete the three stations for time and rest whatever time remains until the next round begins

Rounds begin on the 0-5-10-15-20

Record your time following the second 200 meter run

Your score is the slowest of the 5 rounds

We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest

BURPEES

These are standard burpees requiring chest to floor, a small clap overhead, and air under the feet

You can jump up or step up out of the burpee

Modifications

RUN

250 Meter Row or Ski

500 Meter Bike Erg

20/14 Calorie Schwinn Bike

12/9 Calorie Assault or Echo Bike

At Home WOD

Warm-up

Home Gym Overview – https://youtu.be/rXAiLY-bgHY

8 Minutes For Quality:

10 Frog Jumps

200 Meter Run

5 Inchworm to Push-ups

Metcon

Froggin (5 Rounds for time)

Every 5 Minutes x 5 Sets:

200 Meter Run

15 Burpees

200 Meter Run
DESCRIPTION

Rounds begin every 5 minutes in this simple bodyweight interval workout

You’ll complete the three stations for time and rest whatever time remains until the next round begins

Rounds begin on the 0-5-10-15-20

Record your time following the second 200 meter run

Your score is the slowest of the 5 rounds

We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest

BURPEES

These are standard burpees requiring chest to floor, a small clap overhead, and air under the feet

You can jump up or step up out of the burpee

Modifications

RUN

250 Meter Row or Ski

500 Meter Bike Erg

20/14 Calorie Schwinn Bike

12/9 Calorie Assault or Echo Bike

Body Armour

Not for Time:

50 “Child Makers”

1 “Child Maker” (Click Video for demo): https://www.youtube.com/watch?v=qOF5m_WUFFs&feature=youtu.be

With a dumbbell in each hand:

1 Pushup

1 Dumbbell Row (left)

1 Dumbbell Row (right)

1 Dumbbell Deadlift

MODIFICATIONS

Athletes choice on loading

If we have only a single dumbbell, complete a regular pushup, and the remainder as above

If we do not have any weights, complete:

1 Pushup PlankVideo

1 Pushup

1 Burpee