American Nightmare

CrossFit HardCharger – CrossFit

Warm-up

500 Meter Row then 3 rounds of…

30 Banded Pull Aparts

10 Push Ups

20 Banded Pull throughs

Pre Hab:

Banded shoulder distraction 30 seconds

Skill Work

HSPU Progression (Kipping from tripod position)

-Roll to Tripod Hold on ab-mat x5 reps (Knees on elbows, slowly shift weight to hands and head, make sure your head is forward of hands)

-Tripod hold to leg extension x5 reps (Work on balanced tripod hold, extend hips and knees slowly

-Tripod hold against a wall into kipping HSPU 5 reps (Stop at the bottom. Work on same head and hand position of the tripod, knees to elbows, be aggressive with the hip as you kip. Shoot your head through as you finish (*Film This)

Toes to Bar 2 rounds

–5 Kip swings

-5 Knees to elbows

-5 toes to bar

Metcon (Time)

7 Rounds for time

7 Clean and Jerk 155/105

7 Toes to bar