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
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