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CrossFit Tucker – CrossFit

Metcon

Sand Bar (6 Rounds for time)

On the 5:00 x 6 Rounds:

8 Power Clean and Jerks (155/105)

400 Meter Run

100 Meter Farmers Carry (50/35)
STIMULUS

DESCRIPTION

You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window

With some rest built in, we’re looking to move with a purpose when it’s time to go

Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)

To ensure the right stimulus, we want these rounds to take under 4 minutes to complete

This gives you at least 1 minute of rest, which allows you to maintain a higher intensity

Record all 6 times, as your score is the slowest the 6 rounds

POWER CLEAN AND JERKS

Choose a barbell that’s on the lighter side of moderate

With this being the first movement after resting, this should be a weight that you can complete in 1-2 ‘touch and go’ sets or as very fast singles today

You have the option to push press or push jerk the weight overhead

WRECK BAG RUN

For our final movement of each round, we’re looking to move a shorter distance with a heavy object of some kind

A Wreck Bag is prescribed, but the goal here is to simply run with an odd object for 100 meters

When considering subs or weights for this station, choose an option that takes less than 1 minute to complete

RUN

When considering subs for this station, choose an option that takes less than 2 minutes to complete

Substitutions

RUN

500 Meter Row

400 Meter Ski Erg

1k Bike Erg

25/18 Calorie Schwinn or Echo Bike

40/28 Calorie Schwinn Bike

Warm-up

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

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/cI_Je6-FXcA

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

SeaWorld (6 Rounds for time)

On the 5:00 x 6 Rounds:

10 Single Dumbbell Power Clean and Jerks

400 Meter Run

100 Meter Single Dumbbell Farmer Carry
STIMULUS

DESCRIPTION

You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window

With some rest built in, we’re looking to move with a purpose when it’s time to go

Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)

To ensure the right stimulus, we want these rounds to take under 4 minutes to complete

This gives you at least 1 minute of rest, which allows you to maintain a higher intensity

Record all 6 times, as your score is the slowest the 6 rounds

Compare scores to the 3.28.20 home gym workout

SINGLE DUMBBELL POWER CLEAN AND JERKS

We’ll use one moderate weight dumbbell for this movement and alternate arms every rep

Choose a weight that allows you to clear this station in under 1 minute

Both heads of the dumbbell will make contact with the floor between the feet at the bottom

You can push press or push jerk the weight overhead

Click Here for a demo video of this movement

SINGLE DUMBBELL FARMERS CARRY

You can switch arms as needed over these 100 meters

Use a weight that allows you to complete the full distance without dropping the bell

This can be a different weight than the power clean and jerks if needed

RUN

When considering subs for this station, choose an option that takes less than 2 minutes to complete

Modifications

RUN

500 Meter Row

400 Meter Ski Erg

1k Bike Erg

25/18 Calorie Schwinn or Echo Bike

40/28 Calorie Schwinn Bike

ODD OBJECT VARIATIONS

Odd Object Power Clean and Jerks

Odd Object Single Arm Farmers Carry