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CrossFit Tucker – CrossFit

Metcon

Riggs (Time)

10 Rounds For Time:

200 Meter Run

1 Power Snatch (155/105)

3 Bar Muscle-ups

5 Strict Handstand Push-ups
STIMULUS

DESCRIPTION

While 10 rounds seems on the longer side, the work taking place inside the gym has very small reps, which allows you to clear them fast and maintain intensity

The balance of weightlifting, gymnastics, and cardio makes this a well rounded workout

We expect this piece to take around 15-20 minutes to complete

POWER SNATCH

Just 1 rep per round today – but the weight is on the moderately heavy side

This should be a weight that you could complete for 3-5 reps unbroken when fresh

GYMNASTICS MOVEMENTS

Small sets of gymnastics movements follow the running and power snatches

Choose a rep number or variation that allows you to complete both of these stations ideally unbroken

See further down the page for “subs”

Substitutions

RUN

250 Meter Row or Ski Erg

500 Meter Bike Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

20 x 10 Meter Shuttle Runs

BAR MUSCLE-UPS

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups

Chest to Bar Pull-ups

Chin Over Bar Pull-ups

Strict Pull-ups

STRICT HANDSTAND PUSH-UPS

Reduce Reps

Box Handstand Push-ups Video

Double Dumbbell Strict Press

Warm-up

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

Warmup Set

100 Meter Run

1 Power Snatch

2 Bar Muscle-ups

3 Strict Handstand Push-ups

At Home WOD

Warm-up

Home WOD Overview. — https://youtu.be/Eft4EDk7ljM

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Single Dumbbell Warmup

30 Seconds Each Side

Performed with Lighter Weight:

Deadlift

Hang Power Clean

Front Squat

Strict Press

Metcon

Den (Time)

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Clusters

200 Meter Run
STIMULUS

DESCRIPTION

Kicking off the weekend with a descending rep couplet workout

The big movement on paper is the double dumbbell cluster, also referred to as a squat clean thruster

This is one of the most effective movements out there, as it requires us to work through a very large range of motion

After each round of clusters, you’ll complete a 200 meter run

We expect this workout to take around 15-20 minutes to complete

DOUBLE DUMBBELLS CLUSTERS

In the start of each clean, touch one head of the dumbbell to the ground

Squat clean the weight and drive it overhead with no re-bend of the knees

We’re ideally choosing a moderate set of dumbbells that allows you to complete 10+ reps unbroken when fresh

Understanding that everyone has different weights available at home, there are some other option

Heavier Weight Option: Complete 4-5 Reps Per Round (Reduces Reps From 55 to 40-50)

Lighter Weight Option: Complete 6-8 Reps Per Round (Increase Reps From 55 to 60-80)

Modifications

RUN

250 Meter Row or Ski

500 Meter Bike Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

20 x 10 Meter Shuttle Runs

DOUBLE DUMBBELL CLUSTERS

Single Dumbbell Clusters Video

Barbell Clusters Video

Medicine Ball Squat Clean Thrusters Video

Squat Clean Wallballs Video

Odd Object Clusters Video

Body Armour

3 Giant Sets:

50′ Single Arm Overhead Walking Lunge (Right)

15 Single Arm Deadlifts (Right)

50′ Single Arm Overhead Walking Lunge (Left)

15 Single Arm Deadlifts (Left)

STIMULUS

DESCRIPTION

Working some one sided action in today’s Body Armor piece

The goal here is to move directly from one movement to the next without sacrificing quality of movement

Choose a weight that is challenging, but allows you to complete the 50 feet and 15 deadlifts unbroken

You have the option to increase weight each round or stay the same across

SINGLE ARM OVERHEAD WALKING LUNGE

The back knee should hit the ground in the bottom of each rep

The hips should reach full extension at the top before stepping forward with the opposite leg

SINGLE ARM DEADLIFTS

Hold the dumbbell in one arm on the outside of the body with a more narrow stance

Only one head of the dumbbell needs to make contact with the floor