Sunday, April 01, 2018

2018-04-02 WOD


Here's the start of the new training year, the Hulk Cycle! After the metabolic conditioning and high heart rate lifting we've had to do in the Open, this is your chance to focus on getting STRONG! We'll still have the metcons and classic CrossFit WODs, but expect to see a bit more heavy lifting in class as opposed to extra accessory work. And remember, getting stronger won't just help you with a heavy barbell, but also for things like pull ups, muscle ups, and handstand push ups! So throw an extra scoop of protein powder in your shaker bottle and be prepared to hypertrophy like the Hulk!


Hulk Cycle Week 1

Back Squat
...1RM
Time cap of 18 minutes. NO GEAR (except tape/wraps).


For time:
...13-11-9-7-5-3-1 Deadlifts (225/155#)
...35 Double Unders
Time cap of 10 minutes. Record time.


COMPETITORS

Back Squat
...1RM
Time cap of 18 minutes. NO GEAR (except tape/wraps).


For time:
...13-11-9-7-5-3-1 Deadlifts (255/175#)
...35 Double Unders
Time cap of 10 minutes. Record time.


Bodybuilding 201801
4 Sets
...3 Strict HSPU 5500 (5 hold at top, 5 eccentric, 0 bottom, 0 concentric)
...12 Dumbbell Strict/Push Press (15-20% BW DB)
...1 min rest
*Scale HSPU to abmat or increase difficulty with deficit.


3 sets:
...50ft DB Overhead + Suitcase Carry Right Side (same DB from press)
...50ft DB Overhead + Suitcase Carry Left Side (same DB from press)
...30s Hollow Body Hold
...6 DB One Arm Overhead Sit Up Right (same DB from press)
...6 DB One Arm Overhead Sit Up Left (same DB from press)
...20 Woodchops with Crossover Symetry Band*
...1 minute rest


Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat)

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