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CrossFit Tucker – CrossFit

Metcon

Cash Back (Time)

50-35-20-35-50:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press (50’s/35’s)

50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang
DESCRIPTION

This workout will challenge your midline, overhead stability, and conditioning

The primary movement in today’s workout is the AbMat sit-up

After each round of sit-ups (5x), you’ll complete two dumbbell movements before heading back to the AbMat

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

DOUBLE DUMBBELL PUSH PRESS

Choose a weight for the dumbbell push presses that you are capable of completing for 21+ unbroken reps when fresh

Within the workout, it should be something you can complete with no more than 1 quick break

Click Here for a demo video

DOUBLE DUMBBELL WALK

Each bell will be in a different position for the double dumbbell walk

One bell will be locked out overhead while the other is in a farmers carry position by your side

At the 25 meter mark, you’ll switch the position of the bells

This should be a weight that allows you to complete the 50 total meters with 1 break at halfway

This is ideally the same weight used for the push presses, but can be a different load if needed

Warm-up

30 Seconds Each

Active Spidermans

Alternating Bird Dogs

Active Samson

Shoulder Taps

Down Dog

Front Plank

Single Dumbbell Warmup (Light Weight)

30 Seconds Each

Farmers Carry (Right)

Strict Press (Right)

Farmers Carry (Left)

Strict Press (Left)

Overhead Carry (Right)

Push Press (Right)

Overhead Carry (Left)

Push Press (Left)

Mobility

Child’s Pose on Dumbbell: 45 Seconds

Down Dog: 45 Seconds

Up Dog: 45 Seconds

Metcon Prep

Movement Prep

DOUBLE DUMBBELL WALK

With Lighter Weights:

50′ Double Farmers Carry

50′ Double Overhead Carry

50′ Right Arm Hang + Left Arm Overhead

50′ Left Arm Hang + Right Arm Overhead

DOUBLE DUMBBELL PUSH PRESS

20 Second Dip Position Hold

5 Slow Dip + Stands (No Press)

5 Push Press

Build to workout weight

At Home WOD

Cash Back (Home WOD) (Time)

50-35-20-35-50:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press (50’s/35’s)

50 Meter Double Dumbbell Walk*

1 Arm Overhead + 1 Arm at Hang