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CrossFit Tucker – CrossFit

Metcon

Power Tools (Time)

3 Rounds:

400 Meter Wreck Bag Run (50/35)

400 Meter Run

5 Rope Climbs

21-15-9 Power Snatches

Round 1: 21 Reps at 95/65

Round 2: 15 Reps at 115/85

Round 3: 9 Reps at 135/95
STIMULUS

GENERAL

This longer workout is designed to be fairly balanced – as it includes cardio, gymnastics, and weightlifting

We expect this 3-rounder to take around 18-28 minutes to complete

RUNS

We have 800 meters of running in each round

The first 400 is to be completed with a weighted object of some kind – ideally a Wreck Bag if you have one

This should be a moderate weight that you can run with the whole time

The second 400 meter loop is completed with no weight

See further down the page for running “subs”

ROPE CLIMBS

Choose a rope climb number or variation that allows you to complete the 5 reps in no longer than 2:30 (30 Seconds Per Rope Climb)

See further down the page for rope climb “subs”

POWER SNATCHES

The power snatch reps drop with each round as the weight increases

Round 1: 21 reps at a light weight that you could complete for 21+ reps unbroken when fresh

Round 2: 15 reps at a light-moderate weight that you could complete for 12+ reps unbroken when fresh

Round 3: 9 reps at a moderate weight that you could complete for 6+ reps unbroken when fresh

Strategy

GENERAL

In this workout, it can be helpful to decide the station or stations you want to push and a the stations you want to pace

These will be based on which of these is your strongest movement

If you’re a strong runner, it may be best to move quickly through the runs and move steadily through the two inside movements

If you thrive on gymnastics, you can make some time up with fast rope climbs followed by quick singles on the barbell

If you’re great on the barbell, see if you can move quickly through the prescribed reps and just keep moving forward on the run and rope climbs

Your strategy may also involve a combination of these options

You’ll always be moving in this workout – it’s just about finding where to move fast and where to move methodically to maximize your ability

SUBS

WRECK BAG RUN

Weighted Run (Vest, Medicine Ball, Sandbag, Etc.)

Run 1,000 Meters Total (Covers Both Runs)

BOTH RUNS

1,000 Meter Row

2,000 Meter Bike Erg

50/35 Calorie Assault or Echo Bike

ROPE CLIMBS

Reduce Reps

2 Minutes of Practice

25 Chest to Bar Pull-ups

Metcon Prep

Warmup Set

100 Meter Wreck Bag Run

100 Meter Run

2 Rope Climbs

6 Power Snatches (1st Weight)

4 Power Snatches (2nd Weight)

2 Power Snatches (3rd Weight)

At Home WOD – With Equipment

Warm-up

Home Gym Overview — https://youtu.be/eDA4WY8sWAU

1 Round:

400 Meter Easy Jog

2 Rounds:

30 Seconds Active Spidermans

30 Seconds Active Samson

30 Seconds Inchworm to Push-ups

3 Rounds:

10 Mountain Climbers (10 Each Leg)

10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)

10 Reverse Lunges (5 Each Side)

Metcon

Wedding March (Time)

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge
STIMULUS

DESCRIPTION

Working through a long chipper workout to start off the weekend

In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of dumbbell power snatches

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

BURPEES

The burpees in today’s workout 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

ALTERNATING DUMBBELL POWER SNATCHES

You’ll alternate hands every rep on this movement

Both heads of the bell should touch the floor in the bottom

Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes

Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy

You can adjust the rep scheme accordingly based on weight

Examples:

Increase Reps to 100 if Light Weight

Decrease Reps to 50 if Heavier Weight

WALKING LUNGE

On the lunge, the back knee should touch the ground with each step

After stepping out of the lunge, reach full extension with the body at the top

100 Meters = ~328 Feet

Modifications

RUN

2,000 Meter Row or Ski Erg

4,000 Meter Bike Erg

100/75 Calorie Assault or Echo Bike

150/120 Calorie Schwinn Bike

ALTERNATING DUMBBELL POWER SNATCHES

Odd Object Ground to Overhead

Kettlebell Swings

Slambballs

Box Jumps

WALKING LUNGE

100 Alternating Reverse Lunges (50 Each Side)

100 Alternating Box Step-ups (50 Each Side)

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/eDA4WY8sWAU

1 Round:

400 Meter Easy Jog

2 Rounds:

30 Seconds Active Spidermans

30 Seconds Active Samson

30 Seconds Inchworm to Push-ups

3 Rounds:

10 Mountain Climbers (10 Each Leg)

10 Odd Object Deadlifts

10 Reverse Lunges (5 Each Side)

Metcon

Wedding March (No Equipment) (Time)

For Time:

50 Burpees

1 Mile Run

75 Odd Object Ground to Overhead

1 Mile Run

100 Meter Walking Lunge
STIMULUS

DESCRIPTION

Working through a long chipper workout to start off the weekend

In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of odd object ground to overheads

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

BURPEES

The burpees in today’s workout 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

ODD OBJECT GROUND TO OVEREHAD

Examples of Odd Objects that work well for this station are:

Backpack

Slamball or Medicine Ball

Kettlebell Swing

Box Jumps

Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes

Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy

You can adjust the rep scheme accordingly based on weight

Examples:

Increase Reps to 100 if Light Weight

Decrease Reps to 50 if Heavier Weight

WALKING LUNGE

On the lunge, the back knee should touch the ground with each step

After stepping out of the lunge, reach full extension with the body at the top

100 Meters = ~328 Feet

Modifications

RUN

2,000 Meter Row or Ski Erg

4,000 Meter Bike Erg

100/75 Calorie Assault or Echo Bike

150/120 Calorie Schwinn Bike

ODD OBJECT GROUND TO OVERHEAD

Kettlebell Swings

Slambballs or Medicine Ball Slams

Box Jumps

WALKING LUNGE

100 Alternating Reverse Lunges (50 Each Side)

100 Alternating Box Step-ups (50 Each Side)

Body Armour

Body Armor

Tabata Side Planks:

8 Rounds:

20 Seconds On

10 Seconds Rest

STIMULUS

DESCRIPTION

A simple and effective core focus for today’s Body Armor piece

The challenge here comes from completing all 8 rounds on 1 side before switching to the other side

Focus on keeping your hips high and pushed forward so the body is in a straight line from head to toe

There is no rest between sides on top of the 10 seconds of rest following the 8th set

With some rest built in, try to hold for as much of the 20 seconds as possible