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CrossFit Tucker – CrossFit

Metcon

Beach Season (AMRAP – Rounds and Reps)

AMRAP 15:

3 Strict Pull-ups

3 Reverse Burpees

3 Hollow Rocks

6 Strict Pull-ups

6 Reverse Burpees

6 Hollow Rocks



Add (3) Reps Per Round
STIMULUS

DESCRIPTION

“Beach Season” targets our upper body, midline, and conditioning

This triplet workout will climb by 3 reps each round until the 15 minutes is up

After completing the round of 6, you’ll progress to 9-12-15-18….

Rather than adding up all the reps we did, we’ll keep it simple and score this piece as Rounds + Reps

For Example: If you finish the round of 15’s and complete 5 strict pull-ups, your score would be 15+5

STRICT PULL-UPS

If you have over 12 unbroken strict pull-ups with your bodyweight, try to the complete this workout as written

If you’re not quite there, consider a strict pull-up variation (see “subs” section)

This could mean just dropping the number each round:

Example: You could climb by 1’s instead of 3’s (1-2-3-4-5…)

REVERSE BURPEES

A reverse burpee blends aspects of the sit-up and a burpee together

You’ll lay all the way back on the ground and use your momentum to transition to a standing position

At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down

HOLLOW ROCKS

The goal on the hollow rocks is to keep the body as compact as possible

Squeeze the legs tight, push the belly button into the floor, and keep the shoulder blades off the ground as you rock from the glutes to lower back

Count 1 rep as a rock “back and forth”

Warm-up

60-50-40-30-20-10:

Seconds Jumping Jacks

Seconds Sit-ups

Seconds Pausing Air Squats (1s Bottom)

Seconds Push-up to Down Dog

Substitutions

STRICT PULL-UPS

Reduce Reps Per Round

Banded Strict Pull-ups

Ring Rows

Odd Object Rows

REVERSE BURPEES

2x Sit-ups

HOLLOW ROCKS

Hollow Hold or Front Plank

Hold For 5x Reps in Seconds

For Example: 3 Reps = 15 Seconds Hold

Metcon Prep

Warmup Set

3 Strict Pull-ups

5 Reverse Burpees

7 Hollow Rocks

At Home WOD

Warm-up

Home WOD Overview — https://youtu.be/eaqu8_gcmK8

60-50-40-30-20-10:

Seconds Jumping Jacks

Seconds Sit-ups

Seconds Pausing Air Squats (1s Bottom)

Seconds Push-up to Down Dog

Metcon

Beach Season (Home WOD) (AMRAP – Rounds and Reps)

AMRAP 15:

3 Strict Pull-ups

3 Reverse Burpees

3 Hollow Rocks

6 Strict Pull-ups

6 Reverse Burpees

6 Hollow Rocks



Add (3) Reps Per Round
STIMULUS

DESCRIPTION

“Beach Season” targets our upper body, midline, and conditioning

This triplet workout will climb by 3 reps each round until the 15 minutes is up

After completing the round of 6, you’ll progress to 9-12-15-18….

Rather than adding up all the reps we did, we’ll keep it simple and score this piece as Rounds + Reps

For Example: If you finish the round of 15’s and complete 5 strict pull-ups, your score would be 15+5

STRICT PULL-UPS

If you have over 12 unbroken strict pull-ups with your bodyweight, try to the complete this workout as written

If you’re not quite there, consider a strict pull-up variation (see “modifications” section)

This could mean just dropping the number each round:

Example: You could climb by 1’s instead of 3’s (1-2-3-4-5…)

REVERSE BURPEES

A reverse burpee blends aspects of the sit-up and a burpee together

You’ll lay all the way back on the ground and use your momentum to transition to a standing position

At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down

HOLLOW ROCKS

The goal on the hollow rocks is to keep the body as compact as possible

Squeeze the legs tight, push the belly button into the floor, and keep the shoulder blades off the ground as you rock from the glutes to lower back

Count 1 rep as a rock “back and forth”