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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Clusters are “intra-set rest” meaning you’ll perform 2 reps, re-rack, rest 15s, and repeat this sequence 2 more times. The purpose to increase loading compared to just performing a straight set of 5 reps. Build in weight.

– Metcon: Today’s “Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. The strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

Warm-up

(3:00 – 15:00)

5 Minutes of Dynamic Warm-up that consists of: 50-100 ft of:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inch worms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)

Then,

7 Minutes of T2B Review + Back Squats Clusters in the Rack x 5 reps per set.

Strength

Back Squat (4 x 2.2.2)

Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00 – Build to a heavy set of 2.2.2.

Metcon

Abs of Steel (Time)

Metcon (40:00 – 55:00)

“Abs of Steel”

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

10:00 Cap

Extra Credit

(55:00 – 60:00)

5 Minutes of Recovery Work ie. Light row, jog, or bike.