CrossFit HardCharger – CrossFit
Warm-up
3 min foam rolling (lacrosse ball smash glutes and calf)
3 rounds
5 push ups
10 sit ups
15 glute bridges
2 minutes pigeon stretch
Empty barbell
5 reps each
3 position deadlift
High hang Clean
Front squats
High hang squat cleans
Burgener warm up
Key points for today
Reach triple extension
Drop under bar
Receive bar on shoulders with elbows raised and below parallel
Hook Grip
Squat Clean (10×5 Emom building every minute if possible )
Assistance Work
5 sets
28 gun salute
7 slow curls
7 regular
7 bottom half curls
7 top half curls
15 weighted sit ups
Leave a Reply