Coast Range CrossFit

“BULGER”
10 Rounds
Run 150 meters
7 chest-to-bar pull-ups
7 front squats (135#/95#)
7 handstand push-ups

55+ RX
“BULGER”
10 Rounds
Run 150 meters
7 chest-to-bar pull-ups
7 front squats (95#/65#)
7 Ring push ups (12″ from floor, top of ring touches shoulder at bottom)

Theme: Gratitude

Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario,
assigned to the 3rd Battalion of Princess Patricia’s Canadian
Light Infantry, based out of Edmonton, Alberta, died July 3, 2009,
while on patrol in the Zhari District of Afghanistan
when an improvised explosive device detonated near his vehicle.

Bulger is survived by his wife, Rebeka; and daughters, Brookelynn and Elizabeth.

This is one of those workouts where the reps, weight, and distance force you to keep moving at a pace that’s just below the redline for the majority of the back half of this workout.

Start by modifying the CTB pull ups to regular pull ups before resorting to a band, Jumping, or ring rows. Whatever modification you choose, make sure it’s something you write down as this is a “benchmark” workout and repeatability of the modification
is important for the next time you do Bulger.

The front squat weight is light and you should be able to go unbroken on each set.

The handstand push ups should be modified by reps first. Looking for something you can do in one set unbroken each round (kipping is okay for RX). If this is 3, cool! 2, no problem, but you must be able to do it each set unbroken. Modify from there to strict ring push ups. This can be further modified by pushing the rings further and further outto be able to do 7 reps unbroken with a stiff midline and sound mechanics. No crazy arching of the back.

We like the rings vs a normal push ups because of the dynamic nature the frictionless plane of the rings add to the movement. This requires the rotator cuff and surrounding muscles to work
more than a regular push does.