CrossFit HardCharger – CrossFit
Warm-up
2 minutes of lunges
15 GHD sit ups
20 push ups
Experiment with box jumps in the warm-up. Choose a height that is challenging but allows for minimal rest between reps. Jumping or stepping off the box are both acceptable. https://journal.crossfit.com/article/the-clean
During your warm-up, take at least 3 sets to build up to your working weight. Find a weight that allows you to complete a “touch-and-go” set of 2 reps with excellent mechanics. Use this weight during the workout. If you are unable to complete 5 box jumps with little to no rest between repetitions, consider lowering the height of the box.
Build up to a weight that allows you to complete 3 reps within :45 with excellent mechanics.
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 7 minutes of:
5 box jumps 30/24
3 cleans 175/115
Beginner
Complete as many rounds as possible in 7 minutes of:
5 box jumps
3 cleans
Men use 20-in. box and 95-lb. barbell
Women use 16-in. box and 65-lb. barbell
During your warm-up, if you can confidently perform 7 box jumps without rest, consider using a higher box for the workout. Warm up to a weight that is challenging but allows for proper technique. If at any point you are unable to complete 3 repetitions with excellent mechanics in under :45, decrease the load.
Intermediate
Complete as many rounds as possible in 7 minutes of:
5 box jumps
3 cleans
Men use 30-in. box and 175-lb. barbell
Women use 24-in. box and 115-lb. barbell
Extra Skill/Accessory Work
400 m slow jog
4 sets 25 tricep extendions
4 setts 10 ghrs
4 minutes foam rolling
2 minutes couch stretch
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