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Components
Metcon
"THE HULK"
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Saturday - Southern Boom CrossFit
Class
(All)
SBCF: 9:00 AM
SBCF: 10:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday
Warm-up
AMRAP x 6 MINUTES
200m Jog
:30 Bottom of Squat Hold w/ Empty Barbell (or bodyweight)*
15 Glute Bridge-Ups
10 Alt. Step-Ups
5 Broad Jumps
*Option to add in elbow punches.
IMMEDIATELY INTO …
2 ROUNDS
3 Cat/Cows*
6 Alt. Spiderman Lunges w/Twist up overhead**
9 Hollow Rocks + Superman Arch Rocks
*Cat + Cow = 1 Rep
**Rotate and twist towards the leg that is forward
Strength
Metcon (Weight)
EVERY 3:30 x 4 SETS
5 Front Squats*
5-7 Box Jumps**
1:00 Hollow Hold
*Bar must come from the ground. Build to workout weight.
**Start on a low box and increase height each Set.
(Score is Weight)
Workout
"THE HULK" (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
5 Front Squats (185/125)|(135/95)
7 Box Jumps (30/24)
10 KB Swings (70/53)|(53/35)
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...
AMRAP x 14 MINUTES*
2 Front Squats (185/135)|(135/95)
4 Box Jumps (30/24)|(24/20)
6 KB Swings (70/53)|(53/35)
*P1 completes a full round. P2 Holds Static Hold of choice. Once P1 completes a full round P2 begins.
(Score is Rounds + Reps)
KG BB: (85/60)|(60/42.5)
KG KB: (32/24)|(24/16)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, March 13, 2021
Male Clients
Female Clients
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