Sunday, April 02, 2017

2017-04-03 WOD

Here comes TEST Week for the Hulk Cycle! Now that the CrossFit OPEN is over, most of you will be restarting your training year tomorrow! The goal of the Hulk Cycle is to increase raw strength and increase muscle mass (which does help with burning fat!) without losing your conditioning. The Sigma Strength Protocol will be back in full effect with those +sets! You'll notice some things are a bit different in this year's Hulk Cycle. The Bill Starr progressions will be replaced with a variation following a clock, to give us more comparable scores. Sometimes, you'll see an "Athlete's Choice", in which you'll have a few options to choose from for that day. For example, you might get to choose between a back squat, barbell row, or a clean EMOM. We would suggest choosing what you're weak at first. Or if your legs are super sore from a previous workout, then choose the barbell row! All of the changes we're making are based on our evaluation of last year's Hulk Cycle and feedback from our members! Good luck, lift heavy, push yourself, and by the end of the cycle, let's HULK SMASH these scores in RETEST Week!


Hulk Cycle Test Week

"Sigma Total"
Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


COMPETITORS

"Sigma Total"
Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


5 rounds for time:
...500m Row
...15 Bench Press (135/95#)
Post time.

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