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The Hulk

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Workout

The Incredible Hulk

Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.

Warm-up

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
TOGETHER:
Empty Barbell Warm-up + Drills

Strength

Cluster

Clean into a Thruster

1 EMOM x 10
Build up in weight throughout

Metcon

Unlike the movies, Hulk is nearly invincible. His power is in a direct relationship to his anger. I

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.

Mobility

Foam Roll
2 min Tibialis Anterior / side

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, July 15, 2019

Male Clients

1

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 225 lbs

235(F)

1

Jim
Pinkerton

6am CrossFit

1 x 1 @ 225 lbs

2

Olivier
Derei

7pm CrossFit

1 x 1 @ 215 lbs

3

Keith
Homco

6am CrossFit

1 x 1 @ 205 lbs

3

Nate
Cobb

12pm CrossFit

1 x 1 @ 205 lbs

3

Shaun
Storm

6pm CrossFit

1 x 1 @ 205 lbs

suck it ryan

4

Jake
White

6am CrossFit

1 x 1 @ 195 lbs

did not have it down in 1 smooth flow for 205 yet

4

Ryan
Holcombe

6pm CrossFit

1 x 1 @ 195 lbs

power clean + push press

5

Ryan
Goderre

5pm CrossFit

1 x 1 @ 190 lbs

6

Fabricio
🦍

12pm CrossFit

1 x 1 @ 187 lbs

7

Adam
Gelfand

12pm CrossFit

1 x 1 @ 185 lbs

7

Private

6am CrossFit

1 x 1 @ 185 lbs

7

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 185 lbs

7

Ron
Kao

12pm CrossFit

1 x 1 @ 185 lbs

number 10 failed on 190

8

Bill
Curci

4pm CrossFit

1 x 1 @ 175 lbs

could go heavier

9

Jaimeson
Pollen

6pm CrossFit

1 x 1 @ 170 lbs

9

Marco
Quintero

7pm CrossFit

1 x 1 @ 170 lbs

10

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 165 lbs

10

Ulrick
Matsunaga

7am CrossFit

1 x 1 @ 165 lbs

11

Maurice
Anthon

8am CrossFit

1 x 1 @ 155 lbs

11

Moyzes
Dias

7pm CrossFit

1 x 1 @ 155 lbs

11

Ron
Singer

6pm CrossFit

1 x 1 @ 155 lbs

12

Brad
Damon

6am CrossFit

1 x 1 @ 150 lbs

13

Ashish
Grover

7am CrossFit

1 x 1 @ 145 lbs

14

Michael
SYLLIAASEN

6pm CrossFit

1 x 1 @ 125 lbs

14

Robby
Tabellija

12pm CrossFit

1 x 1 @ 125 lbs

left shoulder

Female Clients

1

ashley
green

6pm CrossFit

1 x 1 @ 135 lbs

1

Heather
Spears

6pm CrossFit

1 x 1 @ 135 lbs

2

Kim
McGrath

12pm CrossFit

1 x 1 @ 130 lbs

3

Private

4pm CrossFit

1 x 1 @ 127 lbs

4

Patricia
Brown

6pm CrossFit

1 x 1 @ 125 lbs

5

Genesis
Dejesus

5pm CrossFit

1 x 1 @ 119 lbs

6

Maria
Mercado

6pm CrossFit

1 x 1 @ 117 lbs

7

Nicole
Schneider

4pm CrossFit

1 x 1 @ 115 lbs

8

Karli-Mae
Ochoa

7am CrossFit

1 x 1 @ 110 lbs

9

Lindsey
Hempy

6am CrossFit

1 x 1 @ 105 lbs

9

Theresa
Brinsa

12pm CrossFit

1 x 1 @ 105 lbs

110 failed press

10

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 100 lbs

high hang cluster (rack)

11

Megan
Gibbings

6pm CrossFit

1 x 1 @ 95 lbs

11

Melissa
Gomez

12pm CrossFit

1 x 1 @ 95 lbs

12

Camille
Chamberlen

7am CrossFit

1 x 1 @ 90 lbs

shoulder problems-switched to back squat last 3

12

Private

8am CrossFit

1 x 1 @ 90 lbs

12

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 90 lbs

13

Alexa
Strauss-Derby

4pm CrossFit

1 x 1 @ 85 lbs

13

Alissa
Cobb

7am CrossFit

1 x 1 @ 85 lbs

13

Ana
Lozano

6pm CrossFit

1 x 1 @ 85 lbs

13

April
Hernandez

8am CrossFit

1 x 1 @ 85 lbs

14

Patti
Gerckens

8am CrossFit

1 x 1 @ 75 lbs

15

kasey
stark

5pm CrossFit

1 x 1 @ 70 lbs

shoulder pain

16

Tara
Larson

7am CrossFit

1 x 1 @ 65 lbs

17

Maxine
Sy

8am CrossFit

1 x 1 @ 62 lbs

18

Rowena
Sinclair

12pm CrossFit

1 x 1 @ 57 lbs