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CrossFit Tucker – CrossFit

Metcon

Alone Together (6 Rounds for time)

On the 4:00 x 6 Rounds:

6 Burpee Box Jumps (24’/20″)

9 Kettlebell Swings (70/53)

12/9 Calorie Assault Bike
STIMULUS

DESCRIPTION

Working through fast and simple intervals today

All movements are designed to be “low skill, high speed”

You’ll complete the 3 movements for time and then rest with whatever time remains until the next 4 minute window

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00

With rounds likely taking only about 1:30 to complete – these are meant to be nearly all out sprints

Your score is the slowest of the 6 rounds

BURPEE BOX JUMPS

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

Stand to full extension on top of the box

KETTLEBELL SWINGS

These swings finish all the way overhead

Choose a heavier weight, but one that allows you to complete the 9 reps unbroken each time

ASSAULT BIKE

See further down the page for “subs”

Modifications

ASSAULT BIKE

Equal Calorie Bike Erg, Echo Bike, or Ski Erg

15/12 Calorie Row or Schwinn Bike

12 x 10 Meter Shuttle Runs

200 Meter Run

Metcon Prep

Warmup Set 1

With Lighter Weight:

4 Burpee Box Jumps

6 Kettlebell Swings

8 Calorie Assault Bike

Warmup Set 2

With Workout Weight:

3 Burpee Box Jumps

5 Kettlebell Swings

7 Calorie Assault Bike

At Home WOD – With Equipment

Warm-up

Home Gym Overview — https://youtu.be/jnsdge21hMg

5 Minutes For Quality

5 Push-up to Down Dog

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders

Metcon

Round-a-Bout (Time)

For Time:

50 Single Arm Alternating Dumbbell Squat Cleans

100 Double Unders

50 Hand Release Push-ups

100 Double Unders

50 Single Arm Alternating Dumbbell Squat Clean
STIMULUS

DESCRIPTION

Working through 3 movements in this up and back chipper style workout

We expect this piece to take around 12-18 minutes to complete

SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS

Hitting both heads of the bell on the ground between the feet, you’ll alternate arms every rep

Choose a weight here you are capable of completing for 20+ unbroken reps when fresh

Demo: Video

Substitute and odd object squat clean or another option from “modifications”

DOUBLE UNDERS

Choose a rep number or variation that allows you to clear this station within 3 minutes

If you don’t have a rope, complete 50 over and back hops over the dumbbell or odd object

For this sub, over and back is 1 rep

HAND RELEASE PUSH-UPS

At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up

Choose a number or variation that allows you to clear this station in under 3 minutes

You can reduce the reps or choose from another modification listed further down the page

Modifications

SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS

Odd Object Squat Cleans

100 Air Squats

DOUBLE UNDERS

50 Over and Back Hops

Reduce Reps

150 Single Unders (1.5x)

3 Minutes of Practice

HAND RELEASE PUSH-UPS

Reduce Reps

Hand Release Push-ups From Knees

AMRAP in 3 Minutes (50 Reps Max)

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/jnsdge21hMg

5 Minutes For Quality

5 Push-up to Down Dog

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders or Lateral Hops

Metcon

Round-a-Bout (No Equipment) (Time)

For Time:

50 Odd Object Squat Cleans

50 Over and Back Dumbbell Hops

50 Hand Release Push-ups

50 Over and Back Dumbbell Hops

50 Odd Object Squat Cleans
STIMULUS

DESCRIPTION

Working through 3 movements in this up and back chipper style workout

We expect this piece to take around 12-18 minutes to complete

SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS

Hitting both heads of the bell on the ground between the feet, you’ll alternate arms every rep

Choose a weight here you are capable of completing for 20+ unbroken reps when fresh

Substitute and odd object squat clean or another option from “modifications”

DOUBLE UNDERS

Choose a rep number or variation that allows you to clear this station within 3 minutes

If you don’t have a rope, complete 50 over and back hops over the dumbbell or odd object

For this sub, over and back is 1 rep

HAND RELEASE PUSH-UPS

At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up

Choose a number or variation that allows you to clear this station in under 3 minutes

You can reduce the reps or choose from another modification listed further down the page

Modifications

SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS

Odd Object Squat Cleans

100 Air Squats

DOUBLE UNDERS

50 Over and Back Hops Video

Reduce Reps

150 Single Unders (1.5x)

3 Minutes of Practice

HAND RELEASE PUSH-UPS

Reduce Reps

Hand Release Push-ups From Knees

AMRAP in 3 Minutes (50 Reps Max)

Body Armour

Alternating On the Minute x 10:

1st Minute: 4 Tempo Split Squats (Left)

2nd Minute: 4 Tempo Split Squats (Right)

Tempo: 4 Seconds Down, Fast Up

STIMULUS

DESCRIPTION

With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat

Today’s tempo is 4 seconds down + fast up

Bodyweight may be challenging enough – but you can also hold a pair dumbbells

Choose a loading that allows you to maintain this tempo for 20 total reps on each side

Alternate legs every minute on the minute (5 sets each side)

Movement Videos

Tempo Split Squats: https://www.youtube.com/watch?v=-8g4s_2LxLg&feature=youtu.be