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CrossFit Tucker – CrossFit

Metcon

Herky Jerky (Time)

For Time:

50 Wallballs

40 Single Dumbbell Hang Clean & Jerk

30 Single Dumbbell Box Step-ups

2,000 Meter Bike Erg

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Jerk

50 Wallballs

Dumbbell: 50/35

Box: 24/20

Wallball: 20/14
STIMULUS

GENERAL

This big up and back chipper workout is designed to take about 15-20 minutes to complete

WALLBALLS

Choose a weight that allows you to complete 30+ reps unbroken when fresh

SINGLE DUMBBELL HANG CLEAN & JERK

We’ll switch arms every 5 reps here

Choose a weight that allows you to complete between 15-20 reps at a time

For the hang clean, you can swing the dumbbell between your leg like a kettlebell

On the jerk, you can push press or push jerk the weigh overhead

SINGLE DUMBBELL BOX STEP-UPS

We’ll alternate legs every rep on the single dumbbell box step-ups

You can hold the dumbbell wherever is most comfortable for you

With a lot of grip potentially involved in the hang clean and jerks, we recommend supporting the bell on your shoulder

Make sure to stand to full extension on top of the box

If you are modifying, you can use a different weight on the box step-ups than you did for the hang clean and jerks

Choose a weight or height that allows you to complete the 30 reps with only 1 break

BIKE ERG

The bike in in the middle of the workout should take about 3:30-5:00 to complete

See further down the page for bike erg “subs”

Strategy

GENERAL

In a workout that mirrors itself, try to pick a break-up strategy and pace from the beginning that you see yourself being able to re-create or improve upon during the second half of the workout

This will be a leg and shoulder intensive piece

Consider how you would break these movements up in the second half under fatigue, and do that in the first half

See below for potential break-up options for each movement:

WALLBALLS

1 Set: 50

2 Sets: 25-25 or 30-20

3 Sets: 25-15-10

4 Sets: 20-10-10-10

5 Sets: 10’s

6 Sets: 10-10-8-8-7-7

SINGLE DUMBBELL HANG CLEAN & JERK

1 Set: 40

2 Sets: 20-20

3 Sets: 15-15-10

4 Sets: 10-10-10-10

5 Sets: 10-8-8-7-7

SINGLE DUMBBELL BOX STEP-UPS

1 Set: 30

2 Sets: 15-15 or 20-10

3 Sets: 10-10-10

4 Sets: 8-8-7-7

5 Sets: 6’s

6 Sets: 5’s

BIKE ERG

The bike is the bridge between the first and second parts of the workout

Find the max pace here that still allows you to re-create your pace from the first part of the workout

SUBS

BIKE ERG

50/35 Calorie Assault or Echo Bike

1,000 Meter Row

800 Meter Run or Ski Erg

Metcon Prep

Warmup Set

With Workout Weight:

10 Wallballs

8 Single Dumbbell Hang Clean & Jerks

6 Single Dumbbell Box Step-ups

400 Meter Bike Erg

At Home WOD – With Equipment

Warm-up

Home Gym Overview — https://youtu.be/4guTyfZdNSQ

1 Minute Active Spidermans

40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)

1 Minute Frog Hops

40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)

1 Minute Mountain Climbers

40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)

Metcon

Grip and Rip (Time)

[On the 0:00]

For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”
STIMULUS

DESCRIPTION

We’ll complete rounds of a dumbbell version of a popular Hero Workout in today’s two part workout

Part 1 of the workout is for time and begins on the 0:00

In this section, you’ll alternate between burpees and 1 round of “Dumbbell DT”

“Dumbbell DT” is to be completed with 2 Dumbbells and goes as follows:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2

Part 2 begins is also for time and begins on the 10:00

In this section, you’ll alternate between air squat hops over the dumbbell and 1 round of “Dumbbell DT”

There is no time cap for this part

Your score is the sum total of Part 1 + Part 2

DUMBBELL DT

There are multiple options we have based on the equipment you have available

You are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Dumbbell DT”

If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus

If you only have 1 dumbbell available, complete one of the following options:

Option 1:

12 Single Dumbbell Deadlifts (6 Each Side)

9 Russian Dumbbell Swings (Hold 1 Head of Dumbbell)

6 Single Dumbbell Push Jerks (Hold Both Heads of Barbell)

Option 2:

12 Single Dumbbell Deadlifts (6 Each Side)

10 Single Arm Dumbbell Hang Cleans (5 Each Side)

8 Single Arm Dumbbell Push Jerks (4 Each Side)

BURPEES

The burpees in Part 1 are regular burpees

The chest and thighs touch the floor in the bottom of each rep

The body reaches full extension with a small clap overhead and some air under the feet at the top of each rep

AIR SQUAT HOPS

For the Air Squat Hops, you’ll complete an air squat on one side of the dumbbell, then jump laterally over weight

A rep is counted every time the feet hit on the other side of the bell

Modifications

DUMBBELL DT

Reduce Reps

Single Dumbbell Modifications (Listed Further Up Page)

27 Kettlebell Swings (Equal Reps to “DT”)

27 Slamballs (Equal Reps to “DT”)

AIR SQUAT HOPS

Jumping Air Squats (In Place)

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/4guTyfZdNSQ

1 Minute Active Spidermans

40 Seconds Odd Object Deadlifts

1 Minute Frog Hops

40 Seconds Odd Object Russian Swings

1 Minute Mountain Climbers

40 Seconds Odd Object Push Press

Metcon

Grip and Rip (No Equipment) (Time)

[On the 0:00]

For Time:

21 Burpees

1 Round of “Odd Object DT”

18 Burpees

1 Round of “Odd Object DT”

15 Burpees

1 Round of “Odd Object DT”

12 Burpees

1 Round of “Odd Object DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”
STIMULUS

DESCRIPTION

We’ll complete rounds of an Odd Object version of a popular Hero Workout in today’s two part workout

Part 1 of the workout is for time and begins on the 0:00

In this section, you’ll alternate between burpees and 1 round of “Odd Object DT”

“Odd Object DT” goes as follows:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute or rest before beginning part 2

Part 2 is also for time and begins on the 10:00

In this section, you’ll alternate between air squat hops over the Odd Object and 1 round of “Odd Object DT”

There is no time cap for this part

Your score is the sum total of Part 1 + Part 2

ODD OBJECT DT

When choosing a weight, you are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Odd Object DT”

If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus

There are several odd objects or objects other than a dumbbell that you can use for this workout:

Sandbag

Backpack

Medicine Ball

Slam Ball

Kettlebell

BURPEES

The burpees in Part 1 are regular burpees

The chest and thighs touch the floor in the bottom of each rep

The body reaches full extension with a small clap overhead and some air under the feet at the top of each rep

AIR SQUAT HOPS

For the Air Squat Hops, you’ll complete an air squat on one side of the odd object, then jump laterally over weight

A rep is counted every time the feet hit on the other side of the object

Modifications

ODD OBJECT “DT”

Reduce Reps (9-6-3)

27 Kettlebell Swings (Equal Reps to “DT”)

27 Slamballs (Equal Reps to “DT”)

AIR SQUAT HOPS

Jumping Air Squats (In Place)

Body Armour

3 Giant Sets:

:30 Seconds Dumbbell Bent Over Row Hold (Right)

:30 Seconds Dumbbell Bent Over Row Hold (Left)

:30 Seconds Dumbbell Overhead Hold (Right)

:30 Seconds Dumbbell Overhead Hold (Left)

Rest 1 Minute Between Sets

STIMULUS

DESCRIPTION

Today’s Body Armor is focused on isometric holds

Let’s choose weights that are challenging, but allow for unbroken 30 second holds

You can use one weight across or increase over the 3 sets

If you only have lighter weights available, lengthen out these holds to 45-60 seconds

If you only have heavier weights available, shorter these holds to 15-25 seconds

There is no rest between each movement, but 1 minute of rest between rounds