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CrossFit Tucker – CrossFit

Metcon

Body Bag (Time)

21-18-15-12-9:

Pull-ups

Power Cleans (95/75)

Burpees
STIMULUS

GENERAL

We’ll work through 75 reps at each movement in this descending rep scheme triplet

A big theme across all movements is upper body stamina – as we’ll be pulling in the pull-up, holding the bag tight in the sandbag clean, and pressing our bodies off the ground in the burpee

We expect this workout to take around 12-20 minutes to complete

PULL-UPS

If you can complete 21+ unbroken pull-ups when fresh, complete the workout as prescribed

If you’re not quite there, choose a variation listed further down the page in “subs”

BURPEES

These are standard burpees

Hit the chest and thighs to the floor at the bottom

Finish with a small jump to full extension and clap overhead

Strategy

GENERAL

Since we’ll be working through singles on the other two movements, today is a great opportunity to try to work through large sets on the pull-ups

This doesn’t mean you have to complete these sets unbroken – rather let’s look to push outside your comfort zone

For Example: If you normally would break these into 3 sets – see if you can do it in 2

On the bag and burpees, settle into a consistent rhythm and try to hold it throughout the workout

On the burpees, this may mean stepping up to stay moving

Do whatever you have to in order to keep moving forward

SUBS

PULL-UPS

Reduce Reps (Ex: 15-12-9-6-3)

Strict Pull-ups (12-10-8-6-4)

Banded Pull-ups

Jumping Pull-ups

Ring Rows

SANDBAG CLEANS

D-Ball Cleans

Double Dumbbell Power Cleans (50’s/25’s)

Barbell Power Cleans (115/85)

Kettlebell Swings (70/53)

Metcon Prep

Warmup Set

3-2-1:

Pull-ups

Sandbag Cleans

Burpees

At Home WOD – With Equipment

Warm-up

Home Gym Overview — https://youtu.be/kpEHQvs9Y5Y

Easy Jog:

400 Meters

3 Rounds:

30 Seconds Knuckle Drags

30 Second Hollow Hold

30 Second Active Samson

Metcon

Oxygen (Time)

3 Rounds:

25 Strict Pull-ups

400 Meter Run

50 Sit-ups

800 Meter Run
STIMULUS

DESCRIPTION

All bodyweight movements today in this longer 3-round workout

We expect this piece to take around 30-36 minutes to complete

STRICT PULL-UPS

The strict pull-ups will be the most muscularly demanding of all the movements

Let’s choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes

This works out to right around 8 reps on the minute

SIT-UPS

If you have an AbMat available, let’s use it

If you don’t have an AbMat, you can anchor your feet with dumbbells or underneath an object like your couch

Modifications

STRICT PULL-UPS

Reduce Reps

Max Reps in 3 Minutes (Max of 25 Reps)

Banded Strict Pull-ups

Ring Rows

Odd Object Rows

SIT-UPS

Accumulate 2 Minute Front Plank

400 METER RUNS

500 Meter Row

1,000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

30 x 10 Meter Shuttle Runs

800 METER RUNS

800 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

80/56 Calorie Schwinn Bike

60 x 10 Meter Shuttle Runs

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/kpEHQvs9Y5Y

Easy Jog:

400 Meters

3 Rounds:

30 Seconds Knuckle Drags

30 Second Hollow Hold

30 Second Active Samson

Metcon

Oxygen (No Equipment) (Time)

3 Rounds:

50 Odd Object Rows

400 Meter Run

50 Sit-ups

800 Meter Run
STIMULUS

DESCRIPTION

3 movements and 3 rounds in today’s longer workout

We expect this piece to take around 30-36 minutes to complete

ODD OBJECT ROWS

In the equipment version of this workout, 25 strict pull-ups were prescribed

We increased the reps to 50 here because the weight you’re rowing will likely be much lighter than your bodyweight

The odd object also moves through a shorter range of motion than your would with the strict pull-up

Let’s choose a rep number or weight that allows you to complete the 50 reps in around 2 minutes each round

SIT-UPS

If you have an AbMat available, let’s use it

If you don’t have an AbMat, you can anchor your feet with dumbbells or underneath an object like your couch

Modifications

ODD OBJECT ROWS

Reduce Reps or Weight

Max Reps in 2 Minutes (Max of 50 Reps)

25 Strict Pull-ups

Banded Strict Pull-ups

Ring Rows

SIT-UPS

Accumulate 2 Minute Front Plank

400 METER RUNS

500 Meter Row

1,000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

30 x 10 Meter Shuttle Runs

800 METER RUNS

800 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

80/56 Calorie Schwinn Bike

60 x 10 Meter Shuttle Runs

Body Armour

Alternating Tabata:

Banded Pull Aparts

Hollow Rocks

STIMULUS

DESCRIPTION

Today’s Body Armor piece will alternate between an upper back and midline movement

Tabata Intervals = 8 Rounds: 20 Second On + 10 Seconds Rest

You’ll alternate between movements until 8 rounds are completed at both

The flow of the workout goes:

8 Rounds:

20 Seconds Banded Pull Aparts

10 Seconds Rest

20 Seconds Hollow Rocks

10 Seconds Rest

Choose a band tension that allow you to move for all 20 seconds

If the hollow rocks are too challenging – complete hollow holds