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CrossFit Tucker – CrossFit

Weightlifting

Complex (3 power cleans + 1 Thruster) (1-1-1-1-1-1)

Build to a Heavy Complex:

3 Power Cleans

1 Thruster

Metcon

Deep Clean (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Cleans (95/65)

30 Double Unders

15 Thrusters (95/65)

30 Double Unders
STIMULUS

GENERAL

Barbell cycling is a big focus in today’s workout

We’ll start the day by building to a heavy complex of 3 power cleans + 1 thruster

The complex is designed to be completed unbroken with ‘touch and go’ power cleans

The simple AMRAP workout that follows combines the jump rope with lighter weight barbell movements

Over the 15 minutes, you can expect to complete around 4-6 rounds

BARBELL MOVEMENTS

Choose your barbell weight for the workout based on the thruster

This should be a load that allows you to complete the 15 thrusters within 2 sets

DOUBLE UNDERS

The double under number is designed to be fairly small

Choose a number or variation that allows you to complete the work unbroken or in around 30 seconds

SUBS

DOUBLE UNDERS

Reduce Reps

30 Seconds of Practice

45 Single Unders (1.5x)

Metcon Prep

Warmup Set

With Workout Weight:

5 Power Cleans

10 Double Unders

5 Thrusters

10 Double Unders

At Home WOD – With Equipment

Warm-up

Home Gym Overview – https://www.youtube.com/watch?v=_PSxkHVDkQM

1 Round:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds:

2 Strict Pull-ups

4 Push-ups

8 Air Squats

Metcon

Cindvee (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight
STIMULUS

DESCRIPTION

“Cindvee” is a twist on a popular benchmark workout

For the first 10 minutes of the workout, you’ll complete this triplet workout weighted

You can use a weight vest or a back pack loaded with weight

You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight

WEIGHTED MOVEMENT

Although we are weighting the first half of the workout, we want to choose the right weight

Choose a weight that allows you to complete the strict pull-ups and push-ups within 3 sets

If you don’t have a weight vest or backpack, you can complete:

Dumbbell Weighted Strict Pull-ups

Dumbbell Goblet Squats

If you don’t have weights – you can also simply complete the 20 minutes without weight

See the “modifications” section for more options

Modifications

STRICT PULL-UPS

10 Odd Object Rows

Dumbbell Weighted Strict Pull-ups

_

Banded Strict Pull-ups

Ring Rows

PUSH-UPS

Deficit Push-ups

Hand Release Push-ups

_

Elevate Hands to Box or Bench

Knee Push-ups

AIR SQUATS

Dumbbell Goblet Squats

At Home WOD

Warm-up

Home Gym Overview – https://www.youtube.com/watch?v=_PSxkHVDkQM

1 Round:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds:

3 Push-ups

6 Odd Object Rows

9 Air Squats

Metcon

Cindvee (No Equipment) (AMRAP – Rounds and Reps)

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight
STIMULUS

DESCRIPTION

“Cindvee” is a twist on a popular benchmark workout

For the first 10 minutes of the workout, you’ll complete this triplet workout weighted

You can use a weight vest or a back pack loaded with weight

You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight

WEIGHTED MOVEMENTS

Although we are weighting the first half of the workout, we want to choose the right weight

Choose a weight that allows you to complete push-ups within 3 sets and odd object rows within 2 sets

If you don’t have a weight vest or pack for the push-ups and air squats, you can complete:

Hand Release Push-ups

Odd Object Goblet Squats

If you don’t have weights – you can also simply complete the 20 minutes without weight

See the “modifications” section for more options

MODIFICATIONS

ODD OBJECT ROWS

15 Ring Rows

5 Strict Pull-ups

PUSH-UPS

Deficit Push-ups

Hand Release Push-ups

_

Elevate Hands to Box or Bench

Knee Push-ups

AIR SQUATS

Odd Object Goblet Squats

Body Armour

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)

STIMULUS

DESCRIPTION

We’re working shoulder stamina in today’s Body Armor

Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press

When the bell is on the shoulders, the palm will be rotated to face the body

As you press the bell overhead, you’ll rotate the hand to a neutral position

Focus on keeping the chest upright and torso static throughout the movement

Choose a weight that ideally allows for 10+ reps each set

Rest as needed between arms and sets

Single Arm Kneeling Arnold Strict Press: https://www.youtube.com/watch?v=rK3OquuGmd8&feature=youtu.be