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CrossFit Tucker – CrossFit

Weightlifting

Tempo Back Squat (1-1-1-1-1)

On the 1:30 x 5 Sets:

1 Tempo Back Squat

1 Back Squat

Set 1: 55% 1RM Back Squat

Set 2: 60% 1RM Back Squat

Sets 3-5: 65% 1RM Back Squat

Metcon

Bubbles (AMRAP – Rounds and Reps)

AMRAP 12:

8 Barbell Facing Burpees

25 Double Unders
STIMULUS

DESCRIPTION

A lot of time under tension in today’s strength piece

This complex will help you develop good technique, control, and strength through the full range of motion

The first rep has a tempo – the second does not

The Tempo: 5 Seconds Down + 5 Seconds Up

These sets are based off percentages of your 1RM Back Squat

Rounds begin on the 0:00-1:30-3:00-4:30-6:00

Following the back squat, we have an all-gymnastics repeat from 2.4.20

BAR FACING BURPEES

Set up a bar with standard plates on it to elevate it off the ground

Square up to the bar in the bottom of the burpee

You can jump up or step up out of the burpee

Jump over the bar with two feet

DOUBLE UNDERS

The rep number on each round is designed to be very small

Choose a double under variation or rep number that can ideally be completed unbroken each round

Warm-up

8 Rounds

20 Seconds Spiderman + Reach

10 Seconds Mountain Climbers

8 Rounds

20 Seconds Single Unders

10 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

DOUBLE UNDERS

Reduce Reps

50 Single Unders

30 Seconds of Practice

Metcon Prep

Warmup Set

8 Bar Facing Burpees

25 Double Unders

At Home WOD

Warm-up

Home Gym Overview — https://youtu.be/43LZurAPumk

8 Rounds

20 Seconds Spiderman + Reach

10 Seconds Mountain Climbers

8 Rounds

20 Seconds Single Unders

10 Seconds Air Squats

Metcon

Bubble (Home WOD) (AMRAP – Rounds and Reps)

AMRAP 12:

10 Burpees

25 Double Unders
STIMULUS

DESCRIPTION

Today’s workout is a variation of a CompTrain workout last completed on 2.4.20

In February, we completed 8 bar-facing burpees (10 standard burpees today)

Over this 12 minute workout, you can expect to complete around 8-12 rounds

This means rounds will last anywhere between 1:00-1:30

BURPEES

Chest and thighs make contact with the floor

Reach full extension at the top with a small clap and some air under the feet

You can jump up or step up out of the burpee

DOUBLE UNDERS

The rep number on each round is designed to be very small

Choose a double under variation or rep number that can ideally be completed unbroken

Modifications

DOUBLE UNDERS

Reduce Reps

50 Single Unders

30 Seconds of Practice

25 Double Taps

50 Line Hops

Body Armour

AMRAP 6:

Max Single Dumbbell Strict Presses

On the Minute: 10 Sit-Ups

STIMULUS

Within the 6 minute window, complete as many single dumbbell strict presses as possible

You can alternate hands as you see fit, but we recommend changing every 5-10 reps

Choose a weight that you are capable of completing 15+ reps unbroken with when fresh

The sit-ups with halt your progress and give the upper body a needed break every minute

The sit-ups take place on the (0-1-2-3-4-5)

Complete all 10 reps before moving back to the dumbbell

Use an AbMat if you have one and anchor your feet if you don’t