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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