Select Page

CrossFit Tucker – CrossFit

Metcon

Wet Willy (AMRAP – Reps)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Overhead Squats (95/65)

6 Hang Power Snatches (95/65)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (115/85)

9 Overhead Squats (115/85)

6 Hang Power Snatches (115/85)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

1 Round:

12 Deadlifts (135/95)

9 Overhead Squats (135/95)

6 Hang Power Snatches (135/95)

Max Calorie Row with Time Remaining
STIMULUS

GENERAL

Working through high intensity four-minute intervals today

Following all the work on the barbell, you’ll complete max calories on the rower with whatever time remains

Your score today is the total number of calories accumulated over the three rounds

BARBELL MOVEMENTS

As the rounds on the barbell decrease, the weight on the barbell will increase

This format ideally allows you to have more time on the rower with each interval

Choose your barbell weights based of the following recommendations:

1st AMRAP: Light weight that allows you to clear the 3 rounds in under 3:00

2nd AMRAP: Light-moderate weight that allows you to clear the 2 rounds in under 2:30

3rd AMRAP: Moderate weight that allows you to clear the 1 round in under 1:30

The limiting movement on the barbell will likely be the hang power snatches

Strategy

GENERAL

With 4 minutes of work followed by 4 minutes of rest, look to bring the intensity within these short windows

The best place to break strategically in these rounds is the deadlifts

While it is the easiest movement of the three, it is also the easiest to break

Breaking the deadlifts into a few sets will allow you to go big on the overhead squats and hang power snatches

See if you can work through large, possibly unbroken sets of the two overhead movements

Knowing there is rest to come, settle into a strong pace with powerful strokes to finish out the rounds on the rower

SUBS

ROW

Max Calories on Any Machine

Max 10 Meter Shuttle Runs

Metcon Prep

MOVEMENT PREP

Warmup Sets

1 Round With Each Weight:

3 Deadlifts

3 Overhead Squats

3 Hang Power Snatches

At Home WOD – With Equipment

Warm-up

Home Gym Overview — https://youtu.be/iElOHKUC3ys

WARMUP

4 Sets:

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Push-up to Down Dog

Metcon

Seventy Two (AMRAP – Rounds and Reps)

AMRAP 15:

1 Double Dumbbell Hang Squat Clean

1 Double Dumbbell Thruster

30 Double Unders

2 Double Dumbbell Hang Squat Cleans

2 Double Dumbbell Thrusters

30 Double Unders

3 Double Dumbbell Hang Squat Cleans

3 Double Dumbbell Thrusters

30 Double Unders



Continue to Add (1) Rep to Dumbbell Movements Per Round
STIMULUS

DESCRIPTION

We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout

After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep

We’ll use [Rounds + Reps] as our scoring choice to keep things simple

For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps

DOUBLE DUMBBELL MOVEMENTS

There is no prescribed loading for these double dumbbell movements – as everyone has access to different weights at home

Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus

An option for those with heavier dumbbell weights who don’t want to get “stuck” would be to use a single dumbbell instead of two

DOUBLE UNDERS

The number here is designed to be fairly small

Choose a rep number or variation that allow you to complete the work in around 30-40 seconds

Modifications

DOUBLE DUMBBELL HANG SQUAT CLEANS

Single Dumbbell Hang Squat Cleans (Split Reps Evenly Between Arms)

Medicine Ball Squat Cleans (Climb by 3’s Each Round)

Kettlebell Goblet Squats (Climb by 3’s Each Round)

DOUBLE DUMBBELL THRUSTERS

Single Dumbbell Thrusters (Split Reps Evenly Between Arms)

Single Dumbbell Goblet Thrusters Video

Wallballs (Climb by 3’s Each Round)

Kettlebell Swings (Climb by 3’s Each Round)

Warm-up

Home Gym Overview — https://youtu.be/iElOHKUC3ys

WARMUP

4 Sets:

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Push-up to Down Dog

Metcon

Seventy Two (No Equipment) (AMRAP – Rounds and Reps)

AMRAP 15:

1 Odd Object Hang Squat Clean

1 Odd Object Thruster

30 Line Hops

2 Odd Object Hang Squat Cleans

2 Odd Object Thrusters

30 Line Hops

3 Odd Object Hang Squat Cleans

3 Odd Object Thrusters

30 Line Hops



Continue to Add (1) Rep to Odd Object Movements Per Round
STIMULUS

DESCRIPTION

We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout

After each set of line hops, which remain at 30, the odd object reps will climb by 1 rep

We’ll use [Rounds + Reps] as our scoring choice to keep things simple

For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps

ODD OBJECT MOVEMENTS

There is no prescribed loading for the odd object movements – as everyone has access to different weights at home

Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus

Some odd objects or objects other than a dumbbell today could be:

Backpack

Sandbag

Medicine Ball

Slamball

Kettlebell

LINE HOPS

Over the line and back = 1 rep

The number here is designed to be fairly small

Choose a rep number that allows you to complete the work in around 30-40 seconds

Modifications

ODD OBJECT HANG SQUAT CLEANS

Medicine Ball Squat Cleans (Climb by 3’s Each Round)

Kettlebell Goblet Squats (Climb by 3’s Each Round)

Double Dumbbell Hang Squat Cleans

Single Dumbbell Hang Squat Cleans (Split Reps Evenly Between Arms)

DOUBLE DUMBBELL THRUSTERS

Wallballs (Climb by 3’s Each Round)

Kettlebell Swings (Climb by 3’s Each Round)

Double Dumbbell Thrusters

Single Dumbbell Thrusters (Split Reps Evenly Between Arms)

Single Dumbbell Goblet Thrusters Video

Body Armour

3 Rounds:

Minute 1: Work

:20 Seconds Max Dumbbell Floor Press

:20 Seconds Dumbbell Hold at Extension

:20 Seconds Max Push-ups

Minute 2: Rest

STIMULUS

DESCRIPTION

We’ll alternate between 1 minute of work and 1 minute of rest for 3 rounds

The 1 minute of work is divided into 3 x 20 second sections

All 3 stations have an upper body press focus

Dumbbell Floor Press: Using two moderate dumbbells, lower the weight until the upper arm makes contact with the floor and press to full extension at the top (See Further Down For Video)

Dumbbell Hold at Extension: Isometric hold with the two dumbbells at the locked out top position of the floor press

Push-ups: Traditional bodyweight push-ups focusing on a full range of motion: chest to floor + elbows locked out at top

There is no rest between 20 second sections – you’ll move right from one to the next

MOVEMENT VIDEOS

Dumbbell Floor Press: Video. — https://www.youtube.com/watch?v=Lcl6nz7Az-w&feature=youtu.be