CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
200m Run
5 Double Push-up Inchworms
10 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
15 Wall Squats
10 Walking Toe Touches
5 Burpee Broad Jumps
10 Cossack Squats
10 Clusters (45/35)
Strength
Swolemate Complex (7 sets to build to Heaviest)
1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead
1 rep every 1:10 for 7 sets, increasing weight as suited each set.
Metcon
The Hulk (Time)
5 Rounds
9 Broad Jumps (7/5 ft)
3 Clusters (185/115)
1x 15 ft. Sled Push (525/345)
1 Minute Rest
*Thoughts: Hulk could leap miles (Broad Jumps), and can launch heavy objects off the floor (Clusters). He also has the inclination to run through walls (Sled Push). He gets tired time to time (Rest), which is acceptable given all his power.
The Hulk isn’t a fast-moving workout given the load, so treat it as a very strength-bias workout.
RX setups:
Sled for Guys= 5x 45s on each side
Sled for Ladies= 3x 45s on each side
For Barbells, guys should use 2x 35s each side while ladies use 1x 35 each side with a 5 lbs. plate. I’d love to use all green 10 lbs plates to commemorate Hulk, but we simply wouldn’t have enough and they wouldn’t last.
Broad Jumps should be taped out/coned off and measured to ensure the appropriate distance is jumped.
Mobility
Foam Roll
2 min Tibialis Anterior / side
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