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CrossFit Tucker – CrossFit

Metcon

The Green Mile (Time)

For Time:

1 Mile Run

50 Pull-ups

30 Squat Clean Thrusters (135/95)
STIMULUS

DESCRIPTION

This balanced triplet workout has a little bit of everything – cardio, gymnastics, and weightlifting

The flow of the workout is designed to help you maintain intensity – as we move from a lower body pull to an upper body pull to primarily a total body push

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

RUN

Choose a distance that takes under 9 minutes to complete

Take this into account when choosing possible machine “subs” from the list further down the page

PULL-UPS

Choose a variation or rep number here that takes between 2-4 minutes to complete within the workout

See further down the page for “subs”

SQUAT CLEAN THRUSTERS

We’re looking to move a moderate weight through a long range of motion with the squat clean thruster

Choose a weight here that you can complete as steady singles with 3-5 minutes (6-10 reps on the minute)

See further down for demo video

Modifications

PULL-UPS

Reduce Reps

Max Reps in 4 Minutes (Or 50 Reps If That Comes First)

Ring Rows

Banded Pull-ups

RUN

2k Row or Ski Erg

4k Bike Erg

100/75 Calorie Assault or Echo Bike

120/90 Calorie Schwinn Bike

At Home WOD

Warm-up

Home Gym Overview – https://www.youtube.com/watch?v=jQLitAGNUxk

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Metcon

Double Time (Time)

For Time:

3 Mile Run

Every 3 Minutes:

9 Burpees + 21 Air Squats
STIMULUS

DESCRIPTION

Going longer in today’s running focused workout

We aren’t just running – as a set of burpees and air squats will interrupt our progress every 3 minutes

Every 3 minutes, starting at 0:00 on the clock, you’ll complete 9 burpees and 21 air squats before being able to continue forward for the run

Make sure to wear a watch so you know when these 3-minute intervals arrive

This workout will likely last 30+ minutes

In order to achieve the right stimulus, let’s cap this workout at 40 minutes

BURPEES + AIR SQUATS

These 30 total reps should take between 1:00-1:30 to complete

This gives you at least 1:30-2:00 to make progress on your runs

Reduce the reps as needed to complete the work in that amount of time

Modifications

RUN

6k Row

12k Bike

Convert Your Assault, Echo, or Schwinn Bikes to Kilometers

Click Here to Learn How to Convert Assault Bikes From Calories to Kilometers