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CrossFit Tucker – CrossFit

Metcon

Sole Cycle (AMRAP – Rounds and Reps)

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

27/21 Calorie Assault Bike
STIMULUS

DESCRIPTION

This fast paced interval workout is a repeat from 2.6.19

If you finish the bike calories, proceed back to the lateral barbell burpees – as you’ll complete as much work as you can within the 5-minute windows

In order to maintain intensity across the 3 AMRAPs, the weight will decrease while the reps hold still

If we stayed at the same weight across the board, there is the potential that you would see a drop off in work completed

We reduced the weight with each interval because it better enables you to complete around the same amount of work each time, sometimes even more

You’re ideally using loads that allow you to complete 1+ round in each AMRAP

You score for each section is total rounds + reps

Your final score is the total of all three intervals (SugarWOD will caluculate this for you)

POWER CLEANS

Consider the following when choosing barbell weights:

First Barbell: Moderate Load That You Could Complete 15+ Reps Unbroken When Fresh

Second Barbell: Light-Moderate Load That You Could Complete 20+ Unbroken When Fresh

Third Barbell: Lighter Load That You Could Complete 25+ Unbroken When Fresh

LATERAL BARBELL BURPEES

There is no need to stand to full extension when jumping laterally over the bar

You can jump up or step up out of the burpee, but must jump over the bar

Strategy

POWER CLEANS

As we approach the first round, with our heaviest barbell, we still want to consider sets

Although fast singles may be the method of choice in most workouts with this loading, we want to get outside our comfort zone and string together repetitions

The sets do not need to be large, with 6-5-5-5 being a strong option

But if we turn to fast singles, the act of chasing the bar around can easily consume more seconds than we want to give up here

LATERAL BARBELL BURPEES

A methodical, breathing pace on the burpees is our aim, focusing on our footwork and rhythm to our breathing between repetitions

These reps do not need to be fast, but they need to be efficient to allow for strong efforts on the power cleans and bike

ASSAULT BIKE

Much of the workout will be spent on the bike, so our intensity absolutely matters here

Even a small wattage difference over the course of this amount of calories can be a significant time difference

Using the clock to our advantage, we can make judgment call on the bike based on how much time we have remaining in the five minute window

Naturally, if we are able to make it back to the burpees, we do not want to exhaust ourselves here with a hard push on the bike

But if our round will end on the bike, it’s now a matter of how hard can we push

Modifications

ASSAULT BIKE

Equal Calorie Echo Bike, Bike Erg, Row, or Ski Erg

Equal Reps 10 Meter Shuttle Runs

35/25 Calorie Schwinn Bike

400 Meter Run

Metcon Prep

Warmup Set

4 Lateral Barbell Burpees

4 Power Cleans (Opening Weight)

4 Calorie Assault Bike

At Home WOD – With Equipment

Warm-up

Home Gym Overview — https://youtu.be/85DtWRqFQ4I

6 Minutes For Quality

5 Inchworms

100 Meter Run

20 Single Leg Glute Bridges (10 Each Side)

40 Single Unders

Metcon

Tiger Balm (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

7 Double Dumbbell Power Clean and Jerks

40 Double Unders
STIMULUS

DESCRIPTION

This longer AMRAP includes a little cardio, weightlifting, and gymnastics

Each station is designed to be relatively short – ideally taking 1 minute or less to complete

That being said, we can expect to complete 6+ rounds today

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Choose a weight here that you can complete within 1-2 sets each round

One head of each dumbbell will touch the ground outside of the feet at the bottom of each rep

You can push press or push jerk the weight overhead

If you have only 1 dumbbell – complete 14 Alternating Power Clean and Jerks

If you don’t have a dumbbell – complete an odd object power clean and jerk or choose from a variation in “subs”

DOUBLE UNDERS

Choose a number or variation that allows you to clear this station in under 1 minute

If you don’t have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)

Modifications

DOUBLE DUMBBELL POWER CLEAN AND JERKS

14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)

Odd Object Power Clean and Jerks

DOUBLE UNDERS

Reduce Reps

60 Single Unders (1.5x)

1 Minute of Practice

40 Lateral Line Hops

40 Double Taps Video

RUN

250 Meter Row or Ski

500 Meter Bike Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

20 x 10 Meter Shuttle Runs

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/85DtWRqFQ4I

6 Minutes For Quality

5 Inchworms

100 Meter Run

20 Single Leg Glute Bridges (10 Each Side)

40 Single Unders

Metcon

Tiger Balm (No Equipment) (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

7 Odd Object Power Clean and Jerks

40 Line Hops
STIMULUS

DESCRIPTION

This longer AMRAP includes a little cardio, weightlifting, and gymnastics

Each station is designed to be relatively short – ideally taking 1 minute or less to complete

That being said, we can expect to complete 6+ rounds today

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Choose a weight here that you can complete within 1-2 sets each round

One head of each dumbbell will touch the ground outside of the feet at the bottom of each rep

You can push press or push jerk the weight overhead

If you have only 1 dumbbell – complete 14 Alternating Power Clean and Jerks

If you don’t have a dumbbell – complete an odd object power clean and jerk or choose from a variation in “subs”

DOUBLE UNDERS

Choose a number or variation that allows you to clear this station in under 1 minute

If you don’t have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)

Modifications

DOUBLE DUMBBELL POWER CLEAN AND JERKS

14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)

Odd Object Power Clean and Jerks

DOUBLE UNDERS

Reduce Reps

60 Single Unders (1.5x)

1 Minute of Practice

40 Lateral Line Hops

40 Double Taps Video

RUN

250 Meter Row or Ski

500 Meter Bike Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

20 x 10 Meter Shuttle Runs

Body Armour

21-18-15-12-9:

Single Arm Bent Over Rows (Left)

Single Arm Bent Over Rows (Right)

Overhead Tricep Extensions

STIMULUS

DESCRIPTION

Working pulling and pushing accessory movements in today’s upper body focused body armor

Not being on the clock – this is a great opportunity to go heavier than you normally would

Choose a weight that allows you to complete the higher rep numbers within 1-2 sets

Rest as needed between movements to maintain quality