Iron Guild

CrossFit HardCharger – CrossFit

Warm-up

high-knee karaoke

over the hurdle

knee to chest

figure four and lunge

lunge with a torso twist

toe touch

high knees

butt kicks

straight leg

sidestep and sidestep jumping jack

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

PVC Pass Throughs

Ankle Stretch 1 min

Couch stretch 1 min each side

Metcon (AMRAP – Reps)

If you are unable to complete a 400-m run in less than 2 minutes, reduce the distance. Choose a pull-up option that allows you to complete 10 consecutive reps in your warm-up. For the clean and jerks, select a load with which you can perform fast singles. Strive to complete at least 8 clean and jerks in each round.

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do 155/115 clean and jerks

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

Rest 1 minute

From 12:00-15:00, run 400 meters then do 155/115 clean and jerks

Strength

4×10 ghrs

4×12 hammer curls

3×20 ghd sit ups