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CrossFit Tucker – CrossFit

Metcon

thank u, next (Time)

5 Rounds:

30 Double Unders

15 Thrusters (95/65)

Directly Into…

5 Rounds:

30 Double Unders

15 Overhead Squats (95/65)
DESCRIPTION

This two part workout features double unders and weightlifting in each

You’ll complete all 5 rounds of part 1 before moving on to the next

There is no rest between the two parts

Your score is the total time it takes to complete the 10 rounds of work

We expect time ranges for this piece to range from 12-20 minutes

DOUBLE UNDERS

Choose a rep number or variation that allows you to clear this station in less than 45 seconds per round

Take the total number of reps over the 10 rounds (300) into account when choosing how you’ll complete this station

Warm-up

30 Seconds Each

Single Unders

Active Samson + Air Squats

Single Unders

Lateral Squats

Single Unders

Slow Air Squats

Single Unders

Jumping Air Squats

Barbell Warmup

20 Seconds Strict Press

20 Seconds Front Squats

20 Seconds Push Press

20 Seconds Front Squats

20 Seconds Overhead Quarter Squats

Mobility

Ankle Stretch: 40 Seconds (Each Side)

Squat Hold: 1 Minute

Metcon Prep

DOUBLE UNDERS

Movement Prep

Establish “Framed Position”

20 Seconds Low Single Unders

20 Seconds High Single Unders

20 Seconds Double Under Practice

THRUSTERS

5 Front Squats

5 Push Presses

5 Thrusters

OVERHEAD SQUAT

5 Overhead Squats

Build to workout weight

Modifications

SINGLE ARM DUMBBELL THRUSTERS

Single Dumbbell Goblet Thrusters

Wallballs

Medicine Ball Squat Cleans

Jumping Squats (2x Reps)

Odd Object Thrusters

SINGLE ARM DUMBBELL OVEREHAD SQUATS

Single Dumbbell Front Squats

Single Dumbbell Goblet Squats

Wallballs

Medicine Ball Squat Cleans

Jumping Squats (2x Reps)

Odd Object Overhead Squats

DOUBLE UNDERS

Reduce Reps

Single Unders

45 Second Time Cap

Double Taps (Equal Reps)

Line Hops (Equal Reps)

Over-and-Back Dumbbell Hops (1/2 Reps)

At Home WOD

thank u, next (Home WOD) (Time)

5 Rounds:

30 Double Unders

15 Single Arm Dumbbell Thrusters (50/35)

Directly Into…

5 Rounds:

30 Double Unders

15 Single Arm Dumbbell Overhead Squats (50/35)