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CrossFit Tucker – CrossFit

Metcon

Flex Seal (AMRAP – Reps)

16 Rounds:

20 Seconds Deadlifts (135/95)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest
STIMULUS

DESCRIPTION

Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off

We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes

After a big day yesterday of upper body and squatting, we’ll use different muscle groups today to balance things out

Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round

Your score will be the lowest number of reps at each movement added together

For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps

DEADLIFTS

The barbell weight is designed to be on the lighter side

This should be a weight that you are capable of competing for 35+ reps unbroken when fresh

Within the workout you should be able to hold on for all 20 seconds

If you don’t have a barbell available, complete double dumbbells deadlifts (50’s/35’s)

Warm-up

3 Rounds:

30 Seconds Active Samson

30 Seconds Pigeon Pose (Each Side)

30 Seconds Active Divebombers

30 Seconds Barbell Romanian Deadlifts

Metcon Prep

Warmup Set

With Workout Weight:

20 Seconds Deadlifts

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest

At Home WOD

Warm-up

Home Gym Overview. — https://youtu.be/DaGsR1dmW4A

3 Rounds:

30 Seconds Active Samson

30 Seconds Pigeon Pose (Each Side)

30 Seconds Active Divebombers

30 Seconds Double Dumbbell Romanian Deadlifts

Metcon

Flex Seal (Home WOD) (AMRAP – Reps)

16 Rounds:

20 Seconds Double Dumbbell Deadlifts

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest
STIMULUS

DESCRIPTION

Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off

We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes

After a big day yesterday of upper body and squatting, we’ll use different muscle groups today to balance things out

Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round

Your score will be the lowest number of reps at each movement added together

For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps

DOUBLE DUMBBELL DEADLIFTS

The dumbbell weight is designed to be on the lighter side

Touch one head of the dumbbells on the outside of the feet in the bottom of each rep

This should be a weight that you are capable of competing for 35+ reps unbroken when fresh

Within the workout you should be able to hold on for all 20 seconds

Click Here for a demo video

If you have a barbell available and would like to use it, the prescribed weight would be (135/95)

Modifications

DOUBLE DUMBBELL DEADLIFTS

Single Dumbbell Deadlifts (Alternate Arms Every Round) Video

Barbell Deadlifts

Slamballs Video

Kettlebell Swings

Body Armour

4 Giant Sets:

15 Single Leg Glute Bridges (Left)

15 Single Leg Glute Bridges (Right)

15 Weighted Glute Bridges

15 Glute Bridges

Rest 1 Minute Between Sets

STIMULUS

DESCRIPTION

Todays Body Armor focuses on the muscles of the posterior chain with 3 variations of glute bridges

These sets are not for time – focus on quality over speed

Move directly from one movement into the next and rest 1 minute between sets

You can stay at the same weight or increase wight each round for the weighted glute bridges