CrossFit Tucker – CrossFit
(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.
(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)
Jumping Jack Shuffle (both sides)
Carioca (both sides)
7 Minutes of T2B Review + Back Squats Clusters in the Rack x 5 reps per set.
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.
Abs of Steel (Time)
Metcon (40:00 – 55:00)
“Abs of Steel”
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
(55:00 – 60:00)
5 Minutes of Recovery Work ie. Light row, jog, or bike.