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CrossFit Tucker – CrossFit

Metcon

Macho Taco (5 Rounds for reps)

5 Rounds x AMRAP 3:

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

Rest 1 Minute Between Rounds
STIMULUS

DESCRIPTION

3 minutes on and 1 minute off in these quick interval pieces

After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell “Macho Man” until the 3-minute mark

Record your total rounds + reps of “Macho Man”

Your score is the lowest number of rounds + reps of the 5 sets

DOUBLE DUMBBELL MACHO MAN

1 Round of Double Dumbbell “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh

Only one head of the dumbbell has to touch the ground in the bottom of the power clean

You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)

Click Here to see a demo of this complex

DOUBLE UNDERS

Choose a double under rep number or variation that allows you to clear this station in under 1 minute

JUMPING LUNGES

Alternate legs each rep for a total of 10 reps each side

The back knee should touch the ground at the bottom of each rep

Jump to full lower body extension between lunges

Warm-up

3 Sets

30 Seconds Single Unders

30 Seconds Active Samson

30 Seconds Slow Air Squats

Dumbbell Warmup

Each Side With Light Weight:

10 Deadlifts (Outside of Legs)

10 Hang Clean + Strict Press

10 Front Squats

10 Step Back Lunges

Substitutions

DOUBLE UNDERS

Reduce Reps

1 Minute of Practice

90 Single Unders

JUMPING LUNGES

20 Alternating Reverse Lunges

Metcon Prep

Warmup Set

10 Double Unders

10 Jumping Lunges

1 Round of Dumbbell “Macho Man”

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/OoPoubDG1hY

3 Sets

30 Seconds Single Unders

30 Seconds Active Samson

30 Seconds Slow Air Squats

Dumbbell Warmup

Each Side With Light Weight:

10 Deadlifts (Outside of Legs)

10 Hang Clean + Strict Press

10 Front Squats

10 Step Back Lunges

Metcon

Macho Taco (At Home) (5 Rounds for reps)

5 Rounds x AMRAP 3:

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

Rest 1 Minute Between Rounds
STIMULUS

DESCRIPTION

3 minutes on and 1 minute off in these quick interval pieces

After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell “Macho Man” until the 3-minute mark

Record your total rounds + reps of “Macho Man”

Your score is the lowest number of rounds + reps of the 5 sets

DOUBLE DUMBBELL MACHO MAN

1 Round of Double Dumbbell “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh

Only one head of the dumbbell has to touch the ground in the bottom of the power clean

You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)

Click Here to see a demo of this complex

DOUBLE UNDERS

Choose a double under rep number or variation that allows you to clear this station in under 1 minute

JUMPING LUNGES

Alternate legs each rep for a total of 10 reps each side

The back knee should touch the ground at the bottom of each rep

Jump to full lower body extension between lunges

Modifications

DOUBLE UNDERS

Reduce Reps

1 Minute of Practice

90 Single Unders (1.5x)

30 Over and Back Dumbbell Hops Video

60 Line Hops Video

60 Double Taps Video

JUMPING LUNGES

Step Back Lunges

DOUBLE DUMBBELL MACHO MAN

Single Dumbbell “Macho Man” (3 Reps Each Side) Video

Barbell “Macho Man”

Odd Object “Macho Man”

Kettlebell “Macho Man” (Russian Swings-Goblet Squats-Full Swings)

Medicine Ball “Macho Man” (5 Slams + 5 Squat Cleans)

Body Armour

3 Giant Sets:

9 Tempo Single Arm Bent Over Rows (Left)

21 Banded Good Mornings

9 Tempo Single Arm Bent Over Rows (Right)

21 Banded Pull Aparts

STIMULUS

Targeting the back side of the body in this Body Armor piece

“Giant Sets” mean you’ll move directly from one station to the next without sacrificing quality

On each movement, focus on controlling the tempo on the eccentric portion

On the way down in the bent over rows and good mornings

As the hand move away from the body in the banded pull aparts

The tempo for the single arm bent over rows is 3 seconds down + fast up

Choose weights and band tensions that are challenging, but allow you to complete the station unbroken