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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Row Warmup

2 Minute Row

30 Seconds Each

To Low Box:

Alternating Box Facing Step-ups

Down Dog

Lateral Box Step-ups (30 Seconds Each Leg)

To Higher Box:

Alternating Box Facing Step-ups

Ankle Rocks on Box

Lateral Box Step-ups (30 Seconds Each Leg)

30 Seconds Each

Active Spidermans

Inchworms

Up Dog

Mountain Climbers

Frog Hops

Slow Burpees

Mobility

Ankle Rocks on Box: 40 Seconds Each Side

Pigeon Pose on Box: 40 Seconds Each Side

Metcon Prep

DOUBLE UNDERS

Movement Prep

20 Seconds Quick Single Unders

20 Seconds High Single Unders

20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

150 Single Unders (1.5x)

2 Minutes of Double Under Practice

ROW

Movement Prep

20 Seconds Rowing (Feet Not Strapped In)

20 Seconds Rowing (Feet Strapped In)

BURPEE BOX JUMPS

Movement Prep

To Smaller Box:

3 Burpees

3 Box Jumps

3 Burpee Box Jumps

To Workout Height Box:

5 Burpee Box Jumps

Metcon

Woodworker (Time)

For Time:

100 Double Unders

75/50 Calorie Row

50 Burpee Box Jumps (24″/20″)

75/50 Calorie Row

100 Double Unders
DESCRIPTION & STIMULUS

GENERAL

Working on the medium-long side for this cardio focused chipper workout

We expect this workout to last between 15-20 minutes

DOUBLE UNDERS

Choose a rep number or variation that allows you to clear this movement in 2 minutes or less

BURPEE BOX JUMPS

Stand to full extension on top of the box

You can jump or step out of the burpee, but should jump up to the box

Face the box in the burpee

ROW

If short on rowers, stagger athletes by 6 minutes

At Home Metcon (With Equipment)

Warm-up

8 Minutes Straight

1 Minute Single Unders

1 Minute Glute Bridges

1 Minute Single Unders

1 Minute Hollow Rocks

1 Minute Double Unders

1 Minute Glute Bridge Walkouts

1 Minute Double Unders

1 Minute Sit-Ups

Metcon

Double Down (Time)

For Time:

400m Run

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run
STIMULUS

This big, longer chipper workout will challenge our metabolic conditioning

Let’s chip away at the double under and sit-ups movements in manageable chunks

A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first

If we stay under control for the first half, we’ll be able to attack the second half

Find paces and break-up strategies that you see yourself improving upon

SUBS

Run

500m Row

800m Bike Erg

40/30 Cal AB

At Home WOD

Warm-up

8 Minutes Straight

1 Minute line-Hops

1 Minute Glute Bridges

1 Minute line-hops

1:00 Hollow Rocks

1 Minute line-hops

1 Minute Glute Bridge Walkouts

1 Minute line-hops

1 Minute Sit-Ups

Metcon

“Double Down” (No Equipment Version) (Time)

For Time:

100 Line Hops, 50 Sit-Ups, 400m Run

80 Line Hops, 40 Sit-Ups, 400m Run

60 Line Hops, 30 Sit-Ups, 400m Run

40 Line Hops, 20 Sit-Ups, 400m Run

20 Line Hops, 10 Sit-Ups, 400m Run
STIMULUS

This big, longer chipper workout will challenge our metabolic conditioning

Let’s chip away at the line hops and sit-ups movements in manageable chunks

A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first

Use a line in the floor or tape to create a lateral jumping pattern, over and back counts as 1 line hop

If we stay under control for the first half, we’ll be able to attack the second half

Find paces and break-up strategies that you see yourself improving upon

SUBS

Run

50-40-30-20-10 Box Jumps/Stair Jumps

20 x 10m Shuttle Runs

Body Armour

4 Giant Sets, Not for Score:

:30s Single Arm Russian Swings (left)

:30s Single Arm Overhead Hold (left)

:30s Single Arm Russian Swings (right)

:30s Single Arm Overhead Hold (right)

Rest as needed between sets.

Not for score, but for quality.

Single Arm Russian Swings

Maintain “hammer grip” (thumbs up)

Swing to chest level

Single Arm Overhead Hold

Extension of the elbow and midline is the focus

Never stop pushing (elbow extension)

Cinch down ribcage of the arm overhead (midline)