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CrossFit Tucker – CrossFit

Metcon

Badminton (4 Rounds for time)

On the 6:00 x 4 Rounds:

500/400 Meter Row

40 AbMat Sit-ups

30 x 10 Meter Shuttles
STIMULUS

GENERAL

With a short amount of rest built in, we’re looking to move with a purpose through this interval workout

A new round begins every 6 minutes (0-6-12-18)

You’ll complete the 3 movements listed for time and rest with whatever time remains

Your score is the slowest of the 4 rounds – with the goal being to stay consistent across the board

These rounds are ideally completed around 5 minutes or less, giving you at least 1 minute to recover

Row: ~2 Minutes or Less

AbMat Sit-ups: ~1:30 or Less

Shuttle Runs: ~1:30 or Less

Adjust repetitions or move within the time suggestions listed above to allow for adequate rest

SHUTTLE RUNS

Set cones 10 meters (32ft.) apart from each other

Every time one point of contact touches behind the cone, count 1 rep

In the workout, you’ll complete 30 reps total or 15 down and back

ROW

If you’re short on rowers, stagger heats by 2 minutes

Heat 2 athlete rounds will begin on the 2-8-14-20

Strategy

GENERAL

We can think of these rounds as somewhat of an intensity sandwich

Look to bring it on the row and shuttle runs – while using the AbMat Sit-ups as a place to keep moving forward

The rest following each round, along with the AbMat Sit-ups separating the row and shuttles, are great incentives to push the pace on the first and last movements

Hold a strong pace, especially on the rower, that you see yourself being able to maintain or improve in rounds 3 and 4 of the workout

It can be helpful in interval workouts like this – where the score is the slowest round – to open up with the slowest round and try to get faster as you go

SUBS

ROW

Cap at 2 Minutes

400 Meter Run

1,000/800 Meter Bike Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

SHUTTLE RUNS

300 Meter Outside Run

20/14 Calorie Assault or Echo Bike

750/600 Meter Bike Erg

30/21 Calorie Schwinn Bike

Warm-up

MOVEMENT PREP

Warmup Set

At Workout Speed:

100 Meter Row

10 AbMat Sit-ups

10 Shuttle Runs

At Home WOD

Warm-up

Home Gym Overview. — https://youtu.be/pL30M5cJYRQ

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Metcon

Tosh Sprints (Time)

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Rest 1:1 Between Runs
STIMULUS

DESCRIPTION

“Tosh Sprints” is a simple and effective interval style workout

You’ll work through 3 rounds of 3 distances, resting the same amount of time you worked between runs

For Example: If it took you :45 seconds to complete the 200 meter run, you will rest :45 seconds before beginning the 400 meter run

You will follow this 1:1 work to rest ratio for each distance

With rest built into each round, the goal is to move quickly through each effort

Your score is the total time, including rest, it takes you to complete the 3 rounds

We can expect this piece to take around 25-35 minutes to complete

Modifications

ROW or SKI ERG

250 Meters

500 Meters

750 Meters

BIKE ERG

500 Meters

1000 Meters

1500 Meters

ASSAULT OR ECHO BIKE

14/10 Calories

28/20 Calories

42/30 Calories

SCHWINN BIKE

20/14 Calories

40/28 Calories

60/42 Calories