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CrossFit Tucker – CrossFit

Metcon

21 Jump Street (AMRAP – Rounds and Reps)

AMRAP 21:

21 Power Snatches (95/65)

21 Box Jump Overs (24″/20″)

21 Overhead Squats (95/65)

21 Toes to Bar
STIMULUS

DESCRIPTION

This longer AMRAP workout includes 2 weightlifting movements and 2 bodyweight movements

A steady pace and calculated break-up strategy will be important over the 21 minutes of work

We can expect to complete between 3-5 rounds today

BARBELL MOVEMENTS

We’re looking to move a lighter weight for both barbell movements

Choose your weight based off which movement is more challenging for you

This should be a load that allows you to complete 21+ reps of both movements unbroken when fresh

BOX JUMP OVERS

There is no need to stand to full extension on top of the box

You can step off the box, but should jump with both feet to complete this station prescribed

TOES TO BAR

Choose a rep number or variation here that allows you to clear this station in under 2 minutes

See further down the page for “subs”

Modifications

SUBS

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist

Metcon Prep

Warmup Set

5 Power Snatches

5 Box Jump Overs

5 Overhead Squats

5 Toes to Bar

At Home WOD – With Equipment

Warm-up

Home Gym Overview. — https://youtu.be/D1alrqaVqoo

3 Rounds

30 Seconds Slow Air Squats

30 Seconds Spiderman + Reach

30 Seconds Down Dog

3 Rounds

20 Seconds Jumping Jacks

20 Seconds Air Squat Jumps

20 Seconds Mountain Climbers

Metcon

Bergeron DBeep Test (AMRAP – Rounds and Reps)

On the Minute For As Long As Possible:

7 Single Dumbbell Goblet Thrusters

7 Alternating Single Dumbbell Power Snatches

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement
STIMULUS

DESCRIPTION

The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”

Every minute on the minute for as long as possible, you’ll complete the 21 listed reps

When you are no longer able to complete the work within the minute, the workout is done

Your score is total completed rounds and reps

The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds

If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

For Example:

If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes

In this scenario, record your score as total completed “On the Minute” rounds

To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds

Round 11: 8 Reps of Everything

Round 12: 9 Reps of Everything

Round 13: 10 Reps of Everything…

SINGLE DUMBBELL GOBLET THRUSTERS

Choose a lighter weight that you could complete for 25+ reps unbroken

Within the workout, you should be able to complete all 7 reps unbroken each round

Use one dumbbell for this movement, holding one head in each hand

It’s essentially like holding a very short barbell

Demo: Video

Substitute an odd object thruster or another movement listed in “modifications”

ALTERNATING SINGLE DUMBBELL POWER SNATCHES

Let’s also choose a weight here than you can complete unbroken each round

Both heads of the dumbbell touch the ground

Alternate hands every rep

Substitute an odd object ground to overhead or another movement listed in “modifications”

BURPEES

These are standard burpees

Chest and thighs touch the floor

Get some air under the feet

Small clap with hands overhead

You can jump up or step up out of the bottom

Modifications

OVERALL WORKOUT

Reduce Reps of Each Movement

SINGLE DUMBBELL GOBLET THRUSTERS

Odd Object Thrusters Video

Wallballs

Medicine Ball Squat Cleans

ALTERNATING SINGLE DUMBBELL POWER SNATCHES

Odd Object Ground to Overhead Video

Slamballs

Medicine Ball Slams

Box Jumps

At Home WOD

Warm-up

Home Gym Overview. — https://youtu.be/D1alrqaVqoo

3 Rounds

30 Seconds Slow Air Squats

30 Seconds Spiderman + Reach

30 Seconds Down Dog

3 Rounds

20 Seconds Jumping Jacks

20 Seconds Air Squat Jumps

20 Seconds Mountain Climbers

Metcon

Bergeron DBeep Test (No Equipment) (AMRAP – Rounds and Reps)

On the Minute For As Long As Possible:

7 Odd Object Thrusters

7 Odd Object Ground to Overhead

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement
STIMULUS

DESCRIPTION

The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”

Every minute on the minute for as long as possible, you’ll complete the 21 listed reps

When you are no longer able to complete the work within the minute, the workout is done

Your score is total completed rounds and reps

The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds

If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

For Example:

If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes

In this scenario, record your score as total completed “On the Minute” rounds

To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds

Round 11: 8 Reps of Everything

Round 12: 9 Reps of Everything

Round 13: 10 Reps of Everything…

SINGLE DUMBBELL GOBLET THRUSTERS

Choose a lighter weight that you could complete for 25+ reps unbroken

Within the workout, you should be able to complete all 7 reps unbroken each round

Use one dumbbell for this movement, holding one head in each hand

It’s essentially like holding a very short barbell

Demo: Video

Substitute an odd object thruster or another movement listed in “modifications”

ALTERNATING SINGLE DUMBBELL POWER SNATCHES

Let’s also choose a weight here than you can complete unbroken each round

Both heads of the dumbbell touch the ground

Alternate hands every rep

Substitute an odd object ground to overhead or another movement listed in “modifications”

BURPEES

These are standard burpees

Chest and thighs touch the floor

Get some air under the feet

Small clap with hands overhead

You can jump up or step up out of the bottom

Modifications

OVERALL WORKOUT

Reduce Reps of Each Movement

SINGLE DUMBBELL GOBLET THRUSTERS

Odd Object Thrusters Video

Wallballs

Medicine Ball Squat Cleans

ALTERNATING SINGLE DUMBBELL POWER SNATCHES

Odd Object Ground to Overhead Video

Slamballs

Medicine Ball Slams

Box Jumps

Body Armour

AMRAP 5:

Strict Pull-ups

Every Minute on the Minute:

7 Dumbbell Push-ups

STIMULUS

DESCRIPTION

Today’s body armor is max strict pull-ups in 5 minutes

However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute

STRICT PULL-UPS

If you have 8+ strict pull-ups unbroken, try to complete this as written

If you’re not there yet, consider one of these subs:

Banded Strict Pull-ups

Ring Rows

Bent Over Rows (Barbell or Dumbbell)

DUMBBELL PUSH-UPS

Place your hands on dumbbell handles to create a slight deficit

Position the bells wide enough to allow your chest to make contact with the floor

The push-ups happen on the (0-1-2-3-4)

Choose a number of push-ups that you can complete unbroken

You can also choose one of these variations:

Reduce Reps

No Deficit

Knee Push-ups

Elevate Hands (Box, Bench, Chair)