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CrossFit Tucker – CrossFit

Weightlifting

Back Squat (5-5-5)

Athletes have the option to increase in weight over the sets or stay at the same loading across

Metcon

Escape from Wonderland (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row
STIMULUS

GENERAL

We’ll start the day with a strength piece – 3 working set of 5 back squats

Athletes have the option to increase in weight over the sets or stay at the same loading across

“Escape from Wonderland” is a repeat workout from 6.17.19

Looking for this triplet workout to take 12-15 minutes to complete

DOUBLE UNDERS

Pick a rep number or variation that allows you to complete this station in 90 or less

ROW

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

STRATEGY

GENERAL

This workout is all about nailing the middle round

You’re fresh for the first round and can sprint to the finish on the final round

Approach the opening round in a way that allows you to complete the second round in roughly the same time and sprint through the final round

DOUBLE UNDERS

Take into account the total number of reps (200) when determining a break-up strategy from the first round

With this being the only movement you’d break up – look to stay moving as much as possible

1 Set: 75

2 Sets: 50-25 or 40-35

3 Sets: 25-25-25 or 30-25-20

4 Sets: 25-20-15-15

5 Sets: 25-20-15-10-5 or 15-15-15-15-15

AIR SQUATS & ROW

We won’t break up either of these movements – it’s all about finding the right pace or cycle time

It can be helpful to try and build speed with each round

Move steadily through the first round – pick up a little speed in the second – finish strong with fast squats and strong strokes in the third round

SUBS

DOUBLE UNDERS

Reduce Reps

115 Single Unders (1.5x)

90 Seconds of Practice

ROW

400 Meter Run

1,000 Meter Bike Erg

21/15 Calorie Assault or Echo Bike

30/21 Calorie Schwinn

Metcon Prep

Warmup Set

15 Double Unders

10 Air Squats

5 Calorie Row

At Home WOD – With Equipment

Warm-up

Home Gym Overview. — https://youtu.be/mWPPFA1hWNw

1 Minute Each

Spiderman + Reach

Active Samson

Push-up to Down Dog

1 Minute Each

Front Plank on Hands

Side Plank (30 Seconds Each Side)

Hollow Hold

1 Round

3 Strict Pull-ups

6 Push-ups

12 AbMat Sit-ups

24 Step Back Lunges

Metcon

Barbs (Time)

3 Rounds:

10 Strict Pull-ups

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 3 Minutes Between Rounds
STIMULUS

DESCRIPTION

This all bodyweight workout is a twist on the benchmark “Barbara”

After completing the 7 stations, you’ll rest 3 minutes between rounds

With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round

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

STRICT PULL-UPS

Choose a number or variation that allows you to complete the work in 1-3 sets

If you don’t have a pull-up bar available – complete 20 odd object rows

PUSH-UPS

Choose a number or variation that allows you to complete the work in 2-4 sets

SIT-UPS

Use an AbMat for this station if you have it

If not, you can anchor your feet under dumbbells or your couch

JUMPING LUNGES

Alternate legs every rep for a total of 20 each side

Jump to full lower body extension at the top of each rep

Gently kiss the back knee to the ground at the bottom of each rep

If jumping lunges bother the knees in any way, switch to alternating step back lunges

Modifications

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Ring Rows

20 Odd Object Rows

PUSH-UPS

Reduce Reps

Elevate Hands (Box, Bench, Chair)

Knee Push-ups

JUMPING LUNGES

Alternating Step Back Lunges

At Home WOD

Warm-up

Home Gym Overview. — https://youtu.be/mWPPFA1hWNw

1 Minute Each

Spiderman + Reach

Active Samson

Push-up to Down Dog

1 Minute Each

Front Plank on Hands

Side Plank (30 Seconds Each Side)

Hollow Hold Video

1 Round

3 Strict Pull-ups

6 Push-ups

12 AbMat Sit-ups

24 Step Back Lunges

Metcon

Barbs (No Equipment) (Time)

3 Rounds:

20 Odd Object Rows

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

20 Odd Object Rows
STIMULUS

DESCRIPTION

This all bodyweight workout is a twist on the benchmark “Barbara”

After completing the 7 stations, you’ll rest 3 minutes between rounds

With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round

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

STRICT PULL-UPS

Choose a number or variation that allows you to complete the work in 1-3 sets

If you don’t have a pull-up bar available – complete 20 odd object rows

PUSH-UPS

Choose a number or variation that allows you to complete the work in 2-4 sets

SIT-UPS

Use an AbMat for this station if you have it

If not, you can anchor your feet under dumbbells or your couch

JUMPING LUNGES

Alternate legs every rep for a total of 20 each side

Jump to full lower body extension at the top of each rep

Gently kiss the back knee to the ground at the bottom of each rep

If jumping lunges bother the knees in any way, switch to alternating step back lunges

Modifications

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Ring Rows

20 Odd Object Rows

PUSH-UPS

Reduce Reps

Elevate Hands (Box, Bench, Chair)

Knee Push-ups

JUMPING LUNGES

Alternating Step Back Lunges

Body Armour

Tabata Dumbbell Front Squats

8 Rounds:

20 Second Work

10 Seconds Rest

STIMULUS

DESCRIPTION

Hold 2 dumbbells in the front rack position for these squatting intervals

Tabata Intervals:

8 Rounds:

20 Seconds Work

10 Seconds Rest

With rest built in, the goal is to move for as much of the 20 seconds as possible

If 2 dumbbells is too heavy and will cause you to stop moving – only use 1 dumbbell

In this case, you can hold the bell in the goblet position