CrossFit HardCharger – CrossFit

Warm-up

200 Meter Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Cradle Stretch “ankles up”

Side Lunge

Walking Samson

Inch Worms

Walking Spiderman

Bear Crawl

Side Shuffle

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

1 minute couch stretch

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups or 1-2 Muscle-ups

Performed with lighter kettlebell

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Full Swings

Grab Workout Weight

5 Russian Kettlebell Swings

5 Full Swings

Prep

Partner 1

1 Muscle Up or 2 Strict Pull-ups

2 Handstand Push-ups or 4 Push-ups

4 Kettlebell Swings

then

Partner 2

1 Muscle Up or 2 Strict Pull-ups

2 Handstand Push-ups or 4 Push-ups

4 Kettlebell Swings

Metcon (AMRAP – Rounds and Reps)

“Team Nate”

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Working together to tackle a team version of the Hero WOD, “Nate”. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh. For those will no goals of competing in the sport of CrossFit, we have provided a couple options below that will help them hit the appropriate stimulus for today’s workout. Switching off after full rounds so that those performing different movements are still able to partner up.

Option A:

4 Strict Pull-ups

8 Push-ups

12 Kettlebell Swings (70/53)

Option B:

4 Strict Pull-ups

8 Push-ups

12 Kettlebell Swings (53/35)

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