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CrossFit Tucker – CrossFit

Metcon

Workaholic (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)
STIMULUS

DESCRIPTION

“Workaholic” is a repeat workout from 9.25.19

There is no rest between these 3-round couplets

Looking for these 6 total rounds to take around 15-22 minutes to complete

Choose a chest to bar pull-ups rep number or variation that allows you to complete the 15 reps within 3 sets

Choose a kettlebell weight that allows you to complete the 21 swings with 1 break

Choose a thruster weight that allows you to complete the 15 reps with 1-2 breaks

Warm-up

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

30 Second Hollow Hold

30 Seconds Over and Back Line Hops

30 Seconds Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Substitutions

CHEST TO BAR PULL-UPS

Reduce Reps

Chin Over Bar Pull-ups

Banded or Jumping Chest to Bar Pull-ups

Ring Rows

ROW

300 Meter Run

15/12 Calorie Assault Bike, Echo Bike

21/15 Calorie Bike Erg

25/18 Calorie Schwinn Bike

Metcon Prep

Warmup Set 1

Performed with Lighter Weights:

8 Calorie Row

8 Pull-ups

8 Kettlebell Swings

8 Thrusters

Warmup Set 2

Performed with Workout Weights:

6 Calorie Row

6 Chest to Bar Pull-ups

6 Kettlebell Swings

6 Thrusters

At Home WOD

Warm-up

Home Gym Overview. — https://www.youtube.com/watch?v=91Bp6T85Ojo

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

30 Second Hollow Hold

30 Seconds Over and Back Dumbbell Hops

30 Seconds Goblet Squats (Light Weight)

Metcon

Sfran (Time)

21-15-9:

Double Dumbbell Thrusters

Strict Pull-ups
STIMULUS

DESCRIPTION

“Sfran” is a variation of the popular workout “Fran”

With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark

However, since the workout alternates between a total body press and an upper body pull, we’ll be able to keep the intensity relatively high

We expect this piece to take around 8-12 minutes to complete

DOUBLE DUMBBELL THRUSTERS

In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets

Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading

Heavier Weight Option: 15-12-9 or 12-9-6

Lighter Weight Option: 30-20-10 or 27-21-15

See “modifications” section for more options

STRICT PULL-UPS

If you have 10+ unbroken strict pull-ups when fresh, let’s try this workout as written

If you’re not quite there, consider reducing reps or completing another variation listed in “modifications”

Modifications

DOUBLE DUMBBELL THRUSTERS

Single Dumbbell Goblet Thruster Video

Odd Object Thruster Video

Single Dumbbell Thruster (Split Reps Between Arms) Video

Medicine Ball Squat Clean Thruster Video

Barbell Thruster

3x Squat Jumps

STRICT PULL-UPS

2x Odd Object Rows Video

Barbell Bent Over Rows

Single Arm Bent Over Row (Full Reps Each Side) Video

Dumbbell Rows From Push-up Position Video

Inverted Row Video

Ring Rows

Banded Strict Pull-ups

Reduce Reps