CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today we are performing “cluster sets” which are small bouts of rest in between sets which will allow you to perform more volume than a straight set. In this case 2.2.2 resting 10s after each set of 2. These should be challenging sets of 2.

– Metcon: Don’t let this workout fool you, there is a high volume of work here. Most of you are going to struggle with the Barbell Row as this is a movement we don’t normally perform in a metcon, but challenge yourself to complete all of this work as strict as possible.

Warm-up

(3:00 – 15:00)

3 Rounds of BP Upper Complex. Grab a light band and an empty barbell:

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

30 Banded Pull-aparts

15 Banded Pushdowns

Rest 60s between rounds. Use an empty barbell for all rounds.

*Video shown includes hang power cleans. We are skipping this movement today.

Then,

Strict Pull-up Clusters Review + Scaling

Strength

Strict Pullup Clusters (5×2.2.2 (10s))

shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00.

– Adv: Add weight

– Int: Bodyweight

– Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows.

Metcon

Metcon (Time)

5 RFT:

20 Push-ups

20 Barbell Rows (95, 65)

20 Abmat Sit-ups

20 Push Press (95, 65)
Rx+:(Start each round with 5/3 Ring Muscle-ups)

L3: (75, 55)

L2: (Box Push-ups) (65, 45)

L1: (12-15 Reps per movement) (Box Push-ups) (55, 35)

22:00 Cap

Extra Credit

(55:00 – 60:00)

Seated DB Cleans: 3 x 15. Rest 60s.

or Crossover Symmetry