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CrossFit Tucker – CrossFit

Metcon

Ceiling Fan (Time)

For Time (15 Minute Cap):

21 Clean and Jerks (155/105)

100 Double Unders

21 Clean and Jerks (155/105)

On the Minute: 7 Wallballs (20/14)
STIMULUS

DESCRIPTION

The wallballs will interrupt your progress as your try to work through reps on the barbell and jump rope

Every minute on the minute, you’ll complete 7 wallballs

With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders

Pick up wherever you left off following the 7 wallballs

Your score is the total time it takes you to complete the 3 stations

There is a 15 minute time cap on this workout

CLEAN AND JERKS

We’re looking to move a moderate weight clean and jerk in this workout

This should be a load that you can complete for 12+ reps unbroken when fresh

Within the workout, these are likely small sets or quick singles

DOUBLE UNDERS

If you have the capacity to do over 100 double unders unbroken, let’s complete the prescribed numbers

If you’re under that number, consider reducing the reps or choosing a variation that you can complete within 2 minutes when fresh

See further down the page for “subs”

WALLBALLS

Choose a weight that allows you to complete the 7 reps unbroken to start each minute

Warm-up

3 Sets

30 Seconds Single Unders

30 Seconds Active Samson

30 Seconds Push-up to Down Dog

30 Seconds Slow Air Squats to Medicine Ball

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Substitutions

DOUBLE UNDERS

Reduce Reps

200 Single Unders

Metcon Prep

Warmup Set 1

With Lighter Weights:

5 Clean and Jerks

10 Wallballs

15 Double Unders

Warmup Set 2

With Workout Weights:

3 Clean and Jerks

5 Wallballs

15 Double Unders

At Home WOD

Warm-up

Home Gym Overview – https://youtu.be/3DM9btj-EHQ

3 Sets

30 Seconds Single Unders

30 Seconds Active Samson

30 Seconds Push-up to Down Dog

30 Seconds Slow Air Squats to Medicine Ball

Metcon

C eriling Fan (Home WOD) (Time)

AMRAP 15:

20 Single Dumbbell Alternating Power Snatches

40 Double Unders

20 Single Dumbbell Overhead Reverse Lunges

40 Double Unders
STIMULUS

DESCRIPTION

Sets of jump rope separate the single dumbbell movements in today’s workout

Choose a weight for both dumbbell movements that allow you to complete the 20 reps with 1 break

Your score at the end of 15 minutes is total rounds + reps completed

The intended range for scores on this workout is 3+ to 4+ rounds

SINGLE DUMBBELL ALTERNATING POWER SNATCHES

Alternate arms every rep for a total of 10 each side

Both heads of the dumbbell should touch the ground on each rep

You can change hands on the floor or in mid-air

SINGLE DUMBBELL OVERHEAD REVERSE LUNGES

With a single dumbbell locked out overhead, you’ll alternate legs each rep

Switch arms at the 10 rep mark and continue to alternate legs each rep

Demo Video

DOUBLE UNDERS

Choose a number or variation that allows you to clear this station in roughly 45 seconds

Modifications

SINGLE DUMBBELL ALTERNATING POWER SNATCHES

20 Odd Object Ground to Overhead

20 Slamballs

20 Box Jumps

SINGLE DUMBBELL OVERHEAD REVERSE LUNGES

20 Jumping Lunges

20 Odd Object Reverse Lunges

20 Bodyweight Reverse Lunges

DOUBLE UNDERS

Reduce Reps

60 Single Unders (1.5x)

45 Seconds of Double Under Practice

20 Over-and-Back Dumbbell Hops

40 Line Hops

40 Double Taps

Body Armour

AMRAP 5:

Single Arm Dumbbell Strict Presses

On the Minute (Starting at 0:00):

6 Hand Release Push-ups

STIMULUS

DESCRIPTION

Today’s body armor is focused on upper body pressing

Every minute on the minute (starting at 0:00), you’ll complete 6 hand release push-ups

With whatever time remains until the top of the next minute, you’ll complete as many reps of a single arm dumbbell strict press as you can

SINGLE ARM DUMBBELL STRICT PRESS

Switch arms every 5 reps on the dumbbell strict press

Choose a weight that you could complete for 20+ reps unbroken when fresh

HAND RELEASE PUSH-UPS

At the bottom of each rep, lift your hands off the ground to stop your momentum before pressing back up

Pick a number that you allows you to clear this station in 15 seconds or less

You can complete these from your knees if needed to reduce the weight you are pressing