Lurong benchmark 1

CrossFit HardCharger – CrossFit

Warm-up

Tabata

Jumping Jacks

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – 1 Minute Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

1000m Row (Time)

Max Effort 1000m Row

Staying Alive (AMRAP – Rounds and Reps)

9 MINUTE AMRAP

8 Lateral Bar Hop Burpees

7 Cleans

6 Front Rack Lunges (Level 1 – Front Squats)

5 Shoulder to Overhead

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.