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CrossFit Tucker – CrossFit

Metcon

Reverse Psychology (Time)

5 Rounds For Time:

30 Deadlifts (95/65)

250 Meter Row

10 Toes to Bar
TOES TO BAR

While this can be a challenging movement, the reps are designed to be fairly low here

Choose a number or variation that you can complete with 1 break max per round

See below for movement subs

Substitutions

ROW

200 Meter Run

500 Meter Bike Erg

12/9 Calorie Assault or Echo Bike

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist

Toes Raises Video

Weighted Sit-ups Video

Reverse Burpees Video

Warm-up

WARMUP

500 Meter Row

45 Seconds Straight Leg Sit-ups

30 Seconds Arch Hold

45 Seconds Reverse Lunges

30 Seconds Push-up to Down Dog

45 Seconds Slow Air squats

30 Seconds dead hang on rig

Barbell Warmup

10 Empty Bar Deadlifts

– build up to work out weight

At Home WOD

Warm-up

Home Gym Overview – https://youtu.be/3QGwrDjQTDQ

60 Seconds Seconds Shuttle Runs (Easy)

45 Seconds Seconds Active Samson

30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)

45 Seconds Straight Leg Sit-ups

30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)

45 Seconds Reverse Lunges

30 Seconds Push-up to Down Dog

Metcon

Reverse Psychology (Home WOD) (Time)

5 Rounds For Time:

30 Reverse Lunges

20 Shuttle Runs

10 Reverse Burpees
STIMULUS

DESCRIPTION

This triplet workout is all about building work capacity

With three simple bodyweight movements, you’ll be able to keep moving forward for all 5 rounds with no breaks

We expect this workout to take around 15 minutes to complete; roughly 1 minute per station

REVERSE LUNGES

You’ll step back for these lunges and alternate legs each rep

There is no weight for this station – you’ll just use your bodyweight

The back knee should touch the ground in the bottom

Reach full extension at the top before switching legs

You’ll complete 15 reps on each leg per round

SHUTTLE RUNS

Set cones or mark two lines 10 meters (32ft.) apart for this station

Every time 1 point of your body touches behind this marker, count 1 rep

You’ll complete 20 shuttle runs or 200 meters total

REVERSE BURPEE

A reverse burpee blends aspects of a sit-up and a burpee together into one movement

You’ll lay all the way back on the ground and use your momentum to transition to a standing position

At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down

Modifications

SHUTTLE RUNS

200 Meter Run

250 Meter Row

500 Meter Bike Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

200 Meter Ski Erg

REVERSE BURPEES

Toes to Bar

Toes Raises

Weighted Sit-ups

Sit-ups (2x)