CrossFit ATR, CrossFit ATR North – CrossFit

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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)


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.


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.


Foam Roll

2 min Tibialis Anterior / side