Sunday, June 12, 2016

2016-06-13 WOD

Hulk Cycle Week 10

Greg Glassman's original vision for the "perfect" athlete was someone who was a combination of a gymnast, a weightlifter, and a sprinter. This workout is named after CrossFit's founder and his vision!

Sigma Strength Protocol: Back Squat
...3x3, build to a daily max
....2x3+ (80% of daily max)
Post daily max and load/reps of +sets.

"The GlassMan"
21-15-9 reps for time of:
...400m Run
...Hang Squat Cleans (135/85#)
Time cap of 14 minutes. Post time.


Every 90 seconds for 15 rounds:
...Power Snatch + Hang Squat Snatch
Build for 5 rounds. Drop to 80% of whatever you hit and build again. After 10 rounds, drop to 80% of whatever you hit, and build again. If you fail, immediately drop back down to 80% and build again. The goal is to go heavier than you did in Week 2. Post heaviest load.

Weighted Pistols:
...Spend 5-10 minutes working on weighted pistols. Use a weight vest or a kettlebell to increase the load.

...Set an EMOM timer for 10 rounds of 2 minutes each (20 total minutes). You decide what to mobilize, but spend 2 full minutes per mob, per side. Don't get complacent and just lay there; focus for the full 20 minutes on working out the kinks. Finish it off by lying in a supine position for 2 minutes.

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