Select Page

CrossFit Tucker – CrossFit

Metcon

eHarmony (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

On the Minute: 5 Burpees

Barbell: 95/65
STIMULUS

DESCRIPTION

Burpees at the top of every minute will interrupt your progress on this chipper workout

Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees

With whatever time remains in the minute, complete as many reps of the barbell movements as you can

After each set of burpees, pick up wherever you left off in the round

We expect this workout to take between 9-15 minutes to complete

BURPEES

This number is meant to be relatively small

This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements

Adjust the rep number as needed to meet this stimulus

Being standard burpees, you’ll clap at full extension with some air under the feet at the finish

BARBELL MOVEMENTS

We’ll use a single lightweight barbell for all 5 movements today

Choose your weight based off the most challenging for you – likely the overhead squat

This should be a load that you could cycle for at least 30+ reps unbroken when fresh

Within the workout, we’re looking for touch and go sets throughout

Warm-up

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)

30 Seconds Front Plank

30 Seconds Glute Bridge

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts

30 Seconds Inchworm to Push-up

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

Warmup Set

With Workout Weight:

5 Burpees

5 Sumo Deadlift High Pulls

5 Front Squats

5 Hang Squat Cleans

5 Power Snatches

5 Overhead Squats

At Home WOD

Warm-up

Home Gym Overview. — https://youtu.be/245tCdIiPFk

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)

30 Seconds Front Plank

30 Seconds Glute Bridge

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts

30 Seconds Inchworm to Push-up

Single Dumbbell Warmup

Performed With Light Dumbbell:

10 Goblet Squats

10 Romanian Deadlifts (Each Side)

10 Single Arm Russian Swings

10 Strict Press (Each Side)

10 Goblet Squats

Metcon

eHarmony (Home WOD) (Time)

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbell Power Snatches

30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees
STIMULUS

DESCRIPTION

Burpees at the top of every minute will interrupt your progress on this chipper workout

Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees

With whatever time remains in the minute, complete as many reps of the dumbbell movements as you can

After each set of burpees, pick up wherever you left off in the round

The workout ends following your 30th single dumbbell overhead squat

We expect this workout to take between 12-16 minutes to complete

BURPEES

This number is meant to be relatively small

This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements

Adjust the rep number as needed to meet this stimulus

Being standard burpees, you’ll clap at full extension with some air under the feet at the finish

DUMBBELL MOVEMENTS

We’ll use a single, moderate weight dumbbell for all 6 movements today

Choose your weight based off the most challenging movement for you – likely the overhead squat

This should be a load that you could cycle for 15+ reps unbroken when fresh

Within the workout, you should be able to hold on for 10 reps at a time before dropping on each movement

You’ll alternate arms every 5 reps on the following movements:

Dumbbell Deadlifts

Dumbbell Russian Swings (If Holding Handle)

Dumbbell Overhead Squats

You’ll alternate arms every 1 rep on the following movements:

Dumbbell Hang Squat Cleans

Dumbbell Power Snatches

Modifications

BARBELL VARIATION

Performed With (95/65)

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

ODD OBJECT VARIATIONS

Odd Object Deadlifts Video

Odd Object Russian Swings Video

Odd Object Goblet Squats Video

Odd Object Hang Squat Cleans Video

Odd Object Power Snatches Video

Odd Object Overhead Squats Video

SINGLE DUMBBELL OVERHEAD SQUATS

This can be a very challenging movement

Single dumbbell front squats are the next best option