CrossFit HardCharger – CrossFit
Warm-up
250m row
Knees to chest
High kicks
250m row
Inch worm
High knees
250m row
2 min pigeon pose
1 min shoulder distraction
Barbell primer
5 reps
Straight Leg Dead Lift
Hang clean
Front squat
Press
Good mornings
Skill Work
Practice jumping up and down with legs locked out, no piking or butt kicking.
50 unbroken single unders (make sure you are moving the rope with your wrists and not your elbows)
Practice 2 singles and one big jump single
Practice 2 singles and one double ( stay here until mastered)
Practice 1 single into 1 double
Unbroken doubles
Metcon (Time)
Complete this ascending and descending ladder for TIME. The rep scheme is as follows (for Level 3):
RX+ 225/175
RX 185/145 cut doubles in half or do all in singles
Fitness 135/95 singles
10 Deadlift
20 Double Unders
8 Deadlift
40 Double Unders
6 Deadlift
60 Double Unders
4 Deadlift
80 Double Unders
2 Deadlift
100 Double Unders
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