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CrossFit Tucker – CrossFit

Metcon

Heldum (Time)

For Time:

400 Meter Run

21 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

18 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

15 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees
STIMULUS

DESCRIPTION

Using all bodyweight for this medium to longer time domain workout

The goal today is to push through larger sets of chest to bar pull-ups while steadily moving forward on the runs and burpees

We expect this piece to take around 15-25 minutes to complete

CHEST TO BAR PULL-UPS

The chest to bar pull-ups is the only movement that changes throughout the workout

The reps will decrease by 3 each round, ranging from 21-9

If you have 21+ reps unbroken when fresh, complete the workout as written

If you’re under that number, consider reducing reps or choose a variation from the “subs” list

BAR-FACING BURPEES

There is no other barbell movement in the workout, so we’ll set up a bar to complete this station

You can jump up or step up out of the burpees

Jump over the bar by taking off with two feet

Warm-up

6 Minutes For Quality

100 Meter Run

15 Barbell Romanian Deadlifts

10 Frog Hops

15 Barbell Bent Over Rows

Substitutions

RUN

500 Meter Row

400 Meter Ski

1000 Meter Bike Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

300 Meter Air Runner or Trueform

CHEST TO BAR PULL-UPS

Reduce Reps

18-15-12-9-6

15-12-9-6-3

Chin Over Bar Pull-ups

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Ring Rows

Metcon Prep

Warmup Set

200 Meter Run

6 Chest to Bar Pull-ups

4 Bar-Facing Burpees

At Home WOD

Warm-up

Home Gym Overview. — https://youtu.be/A6-QSK1voL4

6 Minutes For Quality

100 Meter Run

10 Single Dumbbell Romanian Deadlifts (5 Each Side)

20 Single Dumbbell Bent Over Rows (10 Each Side)

Metcon

Heldum (Home WOD) (Time)

5 Rounds:

400 Meter Run

21 Russian Single Dumbbell Swings

9 Strict Pull-ups
STIMULUS

DESCRIPTION

This triplet workout resembles the benchmark workout “Helen”

The combination of cardio, simple weightlifting, and strict gymnastics will allow you to maintain intensity as you work through the 5 rounds

We expect this piece to take about 12-20 minutes to complete

RUSSIAN DUMBBELL SWINGS

Holding one head of the dumbbell with both hands, swing the weight like you would in a Russian Kettlebell swing

The movement finishes with your arms parallel to the ground

Choose a moderate weight that allows you to complete this station unbroken each round

Click Here for a demo video

STRICT PULL-UPS

Let’s choose a rep number or variation that allows you to clear this station in right around 1 minute

Modifications

RUN

500 Meter Row

1000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

300 Meter Air Runner or Trueform

RUSSIAN SINGLE DUMBBELL SWINGS

21 Russian Kettlebell Swings

20 Single Arm Russian Dumbbell Swings Video

15 Kettlebell Swings

15 Box Jumps

15 Burpees

STRICT PULL-UPS

Reduce Reps

9 Banded Strict Pull-ups

9 Ring Rows

9 Inverted Rows

18 Odd Object Bent Over Rows

18 Single Arm Dumbbell Bent Over Rows (9 Each Side)

Barbell Bent Over Rows (9 Heavy or 18 Light-Moderate)

Body Armour

3 Giant Sets:

9 Double Dumbbell Single Legged Deadlifts (Left)

9 Double Dumbbell Single Legged Deadlifts (Right)

15 Double Dumbbell Stiff-Legged Sumo Deadlifts

21 Dumbbell Weighted Glute Bridges

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

Today’s body armor is focused on the posterior chain

“Giant Sets” mean you’ll work directly from one movement to the next while prioritizing quality over speed

Control the down portion of each movement and squeeze your glutes hard at the top

Choose weights that are challenging, but ones that allow you to complete the set without stopping

You can use the same weights across or increase with each round