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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Bike

Active Samson

Front Plank

Moderate Bike

Active Spidermans

Right Side Plank

Faster Bike

Push-up to Down Dog

Left Side Plank

Kettlebell Warmup

20 Seconds Each with Light Kettlebell:

Suitcase Deadlifts (Right)

Suitecase Deadlifts (Left)

Deadlifts (Between Legs)

Russian Kettlebell Swings

Single Arm Farmers Carry (Right)

Single Arm Farmers Carry (Left

Mobility

Couch Stretch: 90 Seconds Each Side

Pigeon Pose with Wrist Stretch: 90 Seconds Each side

Metcon Prep

ALL MOVEMENTS

AbMat Sit-up Movement Prep

Establish Top Position

10 AbMat Sit-ups

Bike Movement Prep

Establish Seating Position

30 Seconds Moderate Bike

Farmers Carry Movement Prep

With Lighter Dumbbells:

Establish Good Standing Posture

100′ Farmers Carry

Metcon

Close Quarters (AMRAP – Rounds and Reps)

AMRAP 25:

25/18 Calorie Assault Bike

25 AbMat Sit-ups

250′ Double Kettlebell Farmers Carry (53’s/35’s)
DESCRIPTION & STIMULUS

GENERAL

This longer triplet workout focuses on cardio and midline movements

All of these movements and weight selections are designed to keep athletes moving for all 25 minutes

We can expect to complete around 5+ rounds in this time frame

DOUBLE KETTLEBELL FARMERS CARRY

Set up a course of cone at either 50 feet or 25 feet for athletes to navigate through

Athletes will take 5 trips on the 50′ course or 10 trips on the 25′ course

We should be using weights here that allow for no more than 1 break over the 250′ total

Use dumbbells if your short on kettlebells

ASSAULT BIKE

We’re looking for our bike calories to take no longer than 2 minutes to complete

If you’re short on bikes, stagger athletes by 3 minutes

If unable to Assault Bike, complete one of the following:

Equal Calorie Row, Bike Erg, or Echo Bike

35/25 Calorie Schwinn Bike

400 Meter Run

At Home WOD – With Equipment

Warm-up

5 Rounds:

5 Russian Baby Makers

10 Calorie Bike/Row OR 100m Jog

15 Dumbbell deadlifts

Metcon

Spaceship (Time)

5 Rounds For Time:

100m Single DB Farmers Carry

200m Run

30 Dumbbell Swings
STIMULUS

Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time

Move with purpose through the three movements

Let’s use the 200m jog as recovery before getting back to the dumbbell for swings

Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 sets

SUBS

Single DB Farmer’s Carry

50 Single DB Step-Ups

Run

20 x 10m Shuttle Runs

200m Row/Bike Erg

25 Cal AB

At Home WOD

Warm-up

5 Rounds:

5 Russian Baby Makers – https://www.youtube.com/watch?v=HWHZp47EzgE&feature=youtu.be

100m Jog or 10 x 10m Shuttle Runs

15 Dumbbell deadlifts

Metcon

“Spaceship” (No Equipment Version) (Time)

5 Rounds For Time:

100m Odd-Object Carry

200m Run

30 Odd-Object Swings
STIMULUS

Set up a heavier load if available for the single odd-object carry, but weights that will allow you to complete 50m unbroken each time

Move with purpose through the three movements

Let’s use the 200m jog as recovery before getting back to the odd-object for swings

Set up an odd-object weight for the swings that you could complete the set of 30 in 1 – 2 sets

SUBS

Odd Object Carry

50 Odd-Object Step-Ups

Run

20 x 10m Shuttle Runs

30 double-unders

20 Burpees