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