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CrossFit Tucker – CrossFit

Metcon

Radar (Time)

For Time:

400 Meter Run

9-12-15:

Deadlfts (205/145)

Lateral Barbell Burpees

800 Meter Run

15-12-9:

Deadlfts (205/145)

Lateral Barbell Burpees

400 Meter Run
STIMULUS

DESCRIPTION

Rounds of deadlifts and lateral barbell burpees are sandwiched between runs in today’s workout

The flow of the workout goes as follows:

400 Meter Run

9 Deadlifts

9 Lateral Barbell Burpees

12 Deadlifts

12 Lateral Barbell Burpees

15 Deadlifts

15 Lateral Barbell Burpees

800 Meter Run

15 Deadlifts

15 Lateral Barbell Burpees

12 Deadlifts

12 Lateral Barbell Burpees

9 Deadlifts

9 Lateral Barbell Burpees

400 Meter Run

We expect this piece to take around 15-22 minutes to complete

DEADLIFT

Choose a moderate deadlift weight that you are capable of completing for 25+ reps unbroken when fresh

Within the workout, you should be able to complete each round in no more than 3 sets

LATERAL BARBELL BURPEES

You can jump up or step up out of the burpee

Jump over the bar with two feet

There is no need to stand to full extension when jumping over the bar

Warm-up

GENERAL WARMUP

30 Seconds Active Spidermans

30 Seconds Air Squats

30 Seconds Mountain Climbers

30 Seconds Air Squats

30 Seconds Frog Hops

30 Seconds Air Squats

30 Seconds Push-up to Down Dog

30 Seconds Air Squats

30 Seconds Active Samson

30 Seconds Air Squats

30 Seconds Slow Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Substitutions

400 METER RUN

500 Meter Row

400 Meter Ski Erg

1k Bike Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

800 METER RUN

1,000 Meter Row

800 Meter Ski Erg

2k Bike Erg

50/35 Calorie Assault or Echo Bike

80/56 Calorie Schwinn Bike

Metcon Prep

Warmup Set

100 Meter Run

5 Deadlifts

5 Lateral Barbell Burpees

100 Meter Run

At Home WOD

Warm-up

Home Gym Overview. — https://youtu.be/8xYrykmoGKE

30 Seconds Active Spidermans

30 Seconds Shuttle Runs

30 Seconds Mountain Climbers

30 Seconds Shuttle Runs

30 Seconds Frog Hops

30 Seconds Shuttle Runs

30 Seconds Push-up to Down Dog

30 Seconds Shuttle Runs

30 Seconds Air Squats

30 Seconds Shuttle Runs

30 Seconds Slow Burpees

Metcon

Radar (At Home) (Time)

For Time:

400 Meter Run

9-12-15:

Double Dumbbell Deadlifts

Lateral Dumbbell Burpees

800 Meter Run

15-12-9:

Double Dumbbell Deadlifts

Lateral Dumbbell Burpees

400 Meter Run
STIMULUS

DESCRIPTION

Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout

The flow of the workout goes as follows:

400 Meter Run

9 Double Dumbbell Deadlifts

9 Lateral Dumbbell Burpees

12 Double Dumbbell Deadlifts

12 Lateral Dumbbell Burpees

15 Double Dumbbell Deadlifts

15 Lateral Dumbbell Burpees

800 Meter Run

15 Double Dumbbell Deadlifts

15 Lateral Dumbbell Burpees

12 Double Dumbbell Deadlifts

12 Lateral Dumbbell Burpees

9 Double Dumbbell Deadlifts

9 Lateral Dumbbell Burpees

400 Meter Run

We expect this piece to take around 15-22 minutes to complete

DOUBLE DUMBBELL DEADLIFT

Hold two dumbbells on the outside of the body with a narrow stance

Only one head of the bell has to make contact with the floor outside the foot

LATERAL DUMBBELL BURPEES

You can jump up or step up out of the burpee

Jump over the handle of 1 dumbbell with two feet

There is no need to stand to full extension when jumping over the dumbbell

RUNS

If you’re choosing a sub for the runs, consider the following recommendations:

400 Meter Run + Subs: Designed to take less than 2:30 to complete

800 Meter Run + Subs: Designed to take less than 5:00 to complete

Modifications

400 METER RUNS

500 Meter Row

1,000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

30 x 10 Meter Shuttle Runs

800 METER RUNS

1,000 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

80/55 Calorie Schwinn Bike

60 x 10 Meter Shuttle Runs

DOUBLE DUMBBEL DEADLIFTS

Single Dumbbell Deadlifts (15-12-9 Each Side) Video

Barbell Deadlifts

Odd Object Deadlifts

Kettlebell Swings

Slamballs

Body Armour

Alternating On the Minute x 10 (5 Rounds):

Minute 1: Max Alternating Dumbbell Bench Press

Minute 2: Max Hollow Rocks

STIMULUS

Rotating between an upper body push and midline movement in today’s Body Armor

Within each minute, complete as many reps as possible

The upper body gets a rest on the hollow rocks and the core gets a little rest on the bench press

With that in mind, let’s try to move for as much of each minute as possible

ALTERNATING DUMBBELL BENCH PRESS

Alternate arms each rep for this station

Wait for one dumbbell to fully lock out at the top before switching to the other

Choose a challenging weight, but one that allows you to move for most of the minute

HOLLOW ROCKS

We’ll count 1 rep as rocking “back and forth”

If this is too challenging of a movement, complete one of the following:

Hollow Hold

Front Plank