CrossFit HardCharger – CrossFit

Warm-up

500m row

Then 3 rounds

5 Burpees

5 kips

5 air squats

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

PVC Pass Throughs – 1:00 


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Pigeon Pose – 1:00 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.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Snatch (5×1 building)

Metcon (AMRAP – Rounds and Reps)

7 MINUTE AMRAP:

500 M Row (Every 10 meters = 1 Reps)

25 Thrusters

15 CTB Pull Ups (L2= Pull Ups L1= Ring Rows)

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

The athlete starts seated in the rower but not holding onto the handles. At 3,2,1 GO the athletes grabs the handles and starts rowing. once the athlete hits 500 meters, they move on to start performing 25 Thrusters and then 15 C2B Pull Ups. With remaining time the athlete will start the next round with another 500-meter row. The pattern continues until the 7-minute time cap is reached. Every 10 meters on the row counts as 1 rep.

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