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Ⓒ Gallantry 2022

CROSSFIT CLUSTERS: THE ULTIMATE FULL BODY WORKOUT

CROSSFIT CLUSTERS: THE ULTIMATE FULL BODY WORKOUT

David Spielman
10 minute read

Cluster Crossfit_Crossfit Clusters 20220422 - The Joe Rogan Experience 1Joe Rogan and 5 time CrossFit Games Champion (2016, 2017, 2018, 2019 & 2020)/all-time CrossFit GOAT Mat Fraser shoot the breeze (watch it HERE) on The Joe Rogan Experience.
Photo Credit: The Joe Rogan Experience

WHAT IS CROSSFIT?

While CrossFit is technically a GPP (General Physical Preparedness) brand (one that really entered the zeitgeist and began to surge in popularity circa 2007, when the first CrossFit competition was held) founded by Greg Glassman in 1995, the term itself has become synonymous with simply exhibiting a lifestyle that incorporates safe, effective exercise consisting of varying functional movements performed at relative intensity and sturdy nutrition.

Cluster Crossfit_ Crossfit Clusters 20220422 - Joe Rogan Mat Fraser 2

“I just gained the freshman fifteen. So I was like, ‘Alright, either I need to start working out again or change my diet.’ So I started working out.”

- Mat Fraser, The Joe Rogan Experience (2021)

When it comes to CrossFit, imagination is the name of the game. So while CrossFit is a lifestyle rather than a specific exercise, the label should conjure images that involve a series of constantly varied, high-intensity functional movements designed to get the aerobic capacity, endurance, balance, flexibility, and strength of its adherents in top-notch shape. In other words, the chances are pretty good that a multidisciplinary CrossFit workout involving the perfect combination of workouts, intervals, intensities, and formats that you like either a) already exists or b) can be easily designed.

Similar to everyday carry, CrossFit is all about being prepared, and, more specifically, physically prepared.

So whether you live in the gym or you haven’t seen a dumbbell in years, CrossFit is a fluid program that you can start using to improve your overall health, lose weight, better your performance, and everything else in between today.

Cluster Crossfit_ Crossfit Clusters 20220422 - Commando 3Looks like someone has been doing their CrossFit Clusters…

WHAT ARE CROSSFIT CLUSTERS?

As customizable and personalized as CrossFit itself, the CrossFit Cluster is one of the most popular compound full-body exercises in the CrossFit catalog.

A hybrid of two of the most powerful CrossFit exercises (not to mention Olympic Weightlifting movements), the CrossFit Cluster combines the clean (an exercise that involves lifting a barbell from the floor, then settling it into a “racked” position as you drop into a squat) with the thruster (an exercise that involves holding a barbell across your deltoids in a “racked” position, dropping into a squat, and then pressing your barbell above your head before bringing it down for another rep as soon as you hit the height of your squat), culminating in an exercise that works your entire body out in order to increase the effectiveness of your training big time.

Cluster Crossfit_Crossfit Clusters 20220422 - Commando 4Feel like throwing something? Try this instead.

GETTING STARTED WITH THE CROSSFIT CLUSTER

The CrossFit Cluster can be executed with barbells, dumbbells, or kettlebells, so as long as you have access to one of these training implements (and a pair of high quality CrossFit shoes for your stability and balance), you’re already well on your way.

If you’re brand new to the CrossFit Cluster, you’re going want to start light (as it’s important to really understand the movement before going crazy with loading any serious weight), break down the exercise into several mini-sets, and utilize short intra-set rest resets of about 20 to 30 seconds. As with any fitness routine that incorporates weight training, performing exercises incorrectly and without good form can result in serious injury.

Cluster Crossfit_Crossfit Cluster 20220422 - Commando 5Listen to me, fellow Gallantry Man Legend. If your focus is cardio and conditioning, do more CrossFit Cluster reps with less weight. If your focus is strength, do less CrossFit with more weight. The bottom line is getting your CrossFit Cluster on will make you feel good, so do more of it!
- John Matrix (Arnold Schwarzenegger), probably, Commando (1985)

If you’re ready to start building more full-body strength right this instant with the monster, muscle-building twofer workout known as the CrossFit Cluster, you’re in the right place. Here’s a brief rundown of how you can begin to properly execute this lift like the Gallantry Man Legend that we all know that you are…

STEP 1: GATHER ALL THE NECESSARY INGREDIENTS

In addition to solid barbells, dumbbells, or kettlebells (and a pair of high quality CrossFit shoes, again, for your stability and balance), you’re going to need bumper plates (i.e. rubber plates) and barbell clamps to effectively execute the CrossFit Cluster.

STEP 2: GET INTO READY POSITION

Make sure that your knees are comfortably faced forward with that barbell right on the floor in front of you. You’ll know if your initial position is sturdy when your feet are shoulder width apart, your weight is on your heels, your bar is in front of your shins, your back is arched, your hips are above your knees, your shoulders are covering you while your arms are locked out, your grip is hooked, and your hands are just outside of your knees.

STEP 3: PULL & THRUST, BROTHER

Once you’ve pulled the barbell up to your hips, immediately thrust it upwards so that it can land directly underneath your chin and comfortably in your hands.

STEP 4: FRONT SQUAT TIME

With the barbell settled at shoulder height, still underneath your chin, proceed with a good ol’ front squat.

Cluster Crossfit_Crossfit Cluster 20220422 - Wedding Crashers 6

“You lock it up!”

- Jeremy Klein (Vince Vaughn), Wedding Crashers

STEP 5: LOCK IT UP

At the height of your squat, press the weight directly above your head and be sure to lock out those Gallantry Man Legend elbows of yours with active shoulders.

STEP 6: LOWER, DROP, REST (#COMPLETETHELIFT)

Finish the lift by first lowering the barbell back underneath your chin, then dropping it to the hip level before finally resting it on the ground before your next fire rep begins.

STEP 7: RINSE, WASH, REPEAT

As you enjoy your short break, remember that every repetition starts from the floor.

Get some!

#PERFORMANCE

Cluster Crossfit_Crossfit Clusters 20220422 - MacGruber 7

“So, uh, it looks like your keeping your bod pretty tight.”

- MacGruber (Will Forte), MacGruber

Cluster Crossfit_Crossfit Clusters 20220422 - Frank Korver 8

“You’re looking pretty good yourself.”

- Frank Korver (Chris Jericho)

Cluster Crossfit_Crossfit Clusters 20220422 - MacGruber 9

“Well, everyday is a workout when you’ve got to carry around a twenty pound python in your jeans.”

- MacGruber (Will Forte), MacGruber

THE CROSSFIT GAMES AREN’T GOING ANYWHERE, BROTHER

As with life, slow but steady wins the race.

Overtraining and impatience inevitably lead to injury, so you already know that patience is the name of the game when it comes to perfecting your CrossFit Cluster, Kemosabe. This means taking your time to get that house of yours just right, moving faster and adding weight gradually. In no time, you can take it to the bank that your end results will speak for themselves.

Also, you can learn more about the 2022 NOBULL CrossFit Games right HERE.

Cluster Crossfit_Crossfit Clusters 20220422 - Hangover 10

“There you go. That’s the stuff. I like the intensity. Eye of the Tiger.”

- Officer Franklin, The Hangover

THE CROSSFIT CLUSTER REVOLUTION IS HERE

The results are in and they are conclusive.

With full-body benefits up the wazoo, the CrossFit Cluster is one exercise that promises to get the job done right with a big, fat smile on its face.

In addition to working muscle groups like your back, your glutes, your hamstrings, your quads, your core, your shoulders, and your triceps, the CrossFit Cluster will improve your overall training, build your muscular endurance, increase your strength, burn your body fat, jack up your mental toughness, and give you a confidence boost the likes of which are truly something to behold.

Keeping the bod tight while sweeping the competition. All in a day’s work for a Gallantry Man Legend like yourself.

Cluster Crossfit_Crossfit Clusters 20220422 - Commando 11“To CrossFit Cluster without a fire everyday carry workout bag from Gallantry is to not CrossFit Cluster at all.”
- Sun Tzu, The Art of War

You’re a Gallantry Man Legend, so trust us when we tell you that we already know that you would never, ever, entertain the notion of potentially getting your CrossFit on without one of these fire workout bags from us.

Brother, you wouldn’t even consider it for a second.

SO LET’S DO THIS!

THE LITE DUFFEL BAG FROM BELLROY

LITE DUFFEL BAG FROM BELLROY SHADOW

LITE DUFFEL BAG FROM BELLROY CHALK

Still not fired up? Adrenaline still not flowing? Check out The Lite Duffel (from Bellroy's brand new Lite collection), the everyday carry bag that’s perfect for long, CrossFit Cluster-filled weekends.

With smooth folded-edge grab handles that’ll get you excited about the mere prospect of picking your Lite Duffel up, this bad boy not only has a reinforced rim that will provide stability when you're zipping it up, but also a whopping 30L of capacity. In layman's terms, it has got all the space that you need (for a few days), a spacious main compartment, an external zip compartment with slip pockets, and an integrated key clip.

Like every other winner in Bellroy’s Lite collection, the Lite Duffel is constructed from an extremely strong 100% recycled polyethylene plastic diamond ripstop.

Strong bag. Strong muscles. Strong mind. It’s the Gallantry Man way.

SPECIFICATIONS

  • Durable ripstop is 3X lighter than Bellroy's other fabric, and made from 100% recycled PET plastic bottles
  • Can be folded or rolled, and packed for travel
  • Zipper opens from each end, for ultra-wide, unobstructed access
  • Spacious main compartment
  • External zip compartment with slip pockets and integrated key clip
  • Internal slip pockets for small items
  • Internal cap pockets at each end
  • Reinforced rim provides stability when zipping
  • Adjustable and detachable padded shoulder strap
  • Smooth, folded-edge grab handles
  • 270 x 450 x 250mm
  • 30L capacity

Lite Duffel Bag

Lite Duffel Bag

$119.00

[tab-section data-sc-active-background="#ffffff" data-sc-other-background="#ffffff" data-sc-color="#555555"][tab title="Details"] Welcome to Bellroy's brand new Lite collection.  If you're looking for something you can take on a long weekend, the Lite Duffel is right for you. At a 30L capacity this duffel has the capacity you… read more

Lite Duffel Bag

Lite Duffel Bag

$119.00

[tab-section data-sc-active-background="#ffffff" data-sc-other-background="#ffffff" data-sc-color="#555555"][tab title="Details"] Welcome to Bellroy's brand new Lite collection.  If you're looking for something you can take on a long weekend, the Lite Duffel is right for you. At a 30L capacity this duffel has the capacity you… read more

THE TOPO DESIGNS DAYPACK

TOPO DAYPACK FROM TOPO DESIGNS BALLISTIC BLACK BLACK LEATHER

Whether you're a college student, a daily commuter, or you just need a short-form bag to get you through the thick and thin of everyday life, the Topo Designs Daypack is one pack you’ve just got to have.

From its tough and durable 1000D Cordura nylon exterior to its coated pack cloth interior liner, dual exterior zippered pockets, 15" laptop sleeve, and internal organizational pouch, this reliable Made in the USA pack is always ready to transport your precious gear.

You deserve a short-form bag that’s as sharp as you are.

You deserve a Topo Designs Daypack.

SPECIFICATIONS

  • 1000D Cordura ballistic nylon exterior construction
  • Black leather exterior base
  • Coated pack cloth interior lining
  • Heavy duty hardware
  • Padded shoulder straps
  • Exterior zippered pocket
  • Large main compartment
  • Internal organizer pocket
  • Internal sleeve fits most 15" laptops
  • Leather lash tab
  • Made in USA
  • 20 L capacity
  • 19" H x 13" W x 8" D

Topo Daypack

Topo Daypack

$107.00

[tab-section data-sc-active-background="#ffffff" data-sc-other-background="#ffffff" data-sc-color="#555555"][tab title="Details"] Whether you're a college student, daily commuter, or you just need a short-form bag to get you through thick and thin, the Topo Designs Daypack is certainly worth your consideration. Between its tough and durable… read more

THE URBAN ASSAULT PACK 18 FROM MYSTERY RANCH

URBAN ASSAULT PACK 18 FROM MYSTERY RANCH BLACK

URBAN ASSAULT PACK 18 FROM MYSTERY RANCH DESERT FOX

The smaller, more versatile cousin to the 21 and 24, the Urban Assault 18 is the perfect daypack for any and all of your CrossFit-filled adventures.

Inspired by military rucksacks and constructed with high-tenacity 500D Cordura fabric and YKK zippers, this slick, nimble, and rugged 18L 3-zip backpack is tough enough to stand up to any obstacle that dares to even think about interrupting your sturdy operation.

With features that include a floating padded sleeve to fit your laptop, a document compartment, interior dump pockets, external bottle holders, and a full-length HDPE frame sheet, the Urban Assault 18 has got everything you need for a CrossFit lifestyle both on and off of the grid.

SPECIFICATIONS

  • 500D Cordura exterior
  • 3-Zip design with YKK zippers
  • Floating padded sleeve for laptops up to 15-inches
  • Full-length plastic frame sheet
  • Document pocket
  • Two interior zippered mesh pockets
  • Lid pouch
  • 1.8 lbs.
  • 18 L capacity

Urban Assault Pack 18

Urban Assault Pack 18

$75.00

[tab-section data-sc-active-background="#ffffff" data-sc-other-background="#ffffff" data-sc-color="#555555"][tab title="Details"] The smaller, more versatile cousin to the 21 and 24, the Urban Assault 18 is the perfect daypack for your urban adventures.  This 18L 3-Zip backpack is constructed with high-tenacity 500D Cordura fabric and YKK zippers,… read more

Urban Assault Pack 18

Urban Assault Pack 18

$125.00

[tab-section data-sc-active-background="#ffffff" data-sc-other-background="#ffffff" data-sc-color="#555555"][tab title="Details"] The smaller, more versatile cousin to the 21 and 24, the Urban Assault 18 is the perfect daypack for your urban adventures.  This 18L 3-Zip backpack is constructed with high-tenacity 500D Cordura fabric and YKK zippers,… read more

Cluster Crossfit_Crossfit Cluster 20220422 - Mat Fraser 12Grab the world by the balls, Gallantry Man Legend. Program CrossFit Clusters into your workout program TODAY!
Photo Credit: @matthewfras (Instagram)

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