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CrossFit Tucker – CrossFit

Metcon

Lactaid (AMRAP – Rounds and Reps)

AMRAP 20:

10 Air Squats, 30 Double Unders, 200 Meter Run

20 Air Squats, 30 Double Unders, 200 Meter Run

30 Air Squats, 30 Double Unders, 200 Meter Run

40 Air Squats, 30 Double Unders, 200 Meter Run

50 Air Squats, 30 Double Unders, 200 Meter Run



Continue to Add (10) Squats Per Round
DESCRIPTION

This all bodyweight workout will climb by 10 air squats each round

The running and double under reps will stay fixed across the 20 minutes

Choose rep schemes and variations that allow you to get into the round of 60 air squats

We’ll score this piece as rounds + reps

For Example: If you finish the round of 50 air squats and complete 10 air squats into the set of 60 – your score would be 5 rounds + 10 reps

DOUBLE UNDERS

This number is designed to be relatively small

Choose a rep scheme or modification that allows you to clear this station in around 30 seconds each round

See further down the page for “modifications”

RUN

Count only fully completed runs when scoring this workout

When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute

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

Mobility

Calf Stretch on Post: 40 Seconds Each Side

Banded Hamstring Stretch: 40 Seconds Each Side

Metcon Prep

AIR SQUATS

Movement Prep

Establish Standing Foot Tripod

5 Slow Air Squats

5 Air Squats

DOUBLE UNDERS & RUNNING

Movement Prep

30 Seconds Run in Place

30 Seconds Single Unders

300 Meter Run

30 Second Double Under Practice

Modifications

RUN

250 Meter Row

200 Meter Ski Erg

500 Meter Bike Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

150 Meter Trueform or Air Runner

DOUBLE UNDERS

Reduce Reps

45 Single Unders

30 Seconds of Practice

15 Over and Back Dumbbells Hops

30 Line Hops

30 Double Taps

At Home WOD

Metcon

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

AMRAP 20:

10 Air Squats, 30 Double Unders, 200 Meter Run

20 Air Squats, 30 Double Unders, 200 Meter Run

30 Air Squats, 30 Double Unders, 200 Meter Run

40 Air Squats, 30 Double Unders, 200 Meter Run

50 Air Squats, 30 Double Unders, 200 Meter Run



Continue to Add (10) Squats Per Round