The Basement Project

CrossFit HardCharger – CrossFit

Warm-up

3 rounds

10 pass through

10 Overhead squats

HSPU Progression (Kipping from tripod position)

-Roll to Tripod Hold on ab-mat x5 reps (Knees on elbows, slowly shift weight to hands and head, make sure your head is forward of hands)

-Tripod hold to leg extension x5 reps (Work on balanced tripod hold, extend hips and knees slowly

-Tripod hold against a wall into kipping HSPU 5 reps (Stop at the bottom. Work on same head and hand position of the tripod, knees to elbows, be aggressive with the hip as you kip. Shoot your head through as you finish

Back Squat (5×2 @ 85%)

Skill Work

Olympic Lifting Clean Progression with empty barbell

From the high hang of 5 reps each:

–Dip, Stand (Make sure torso is upright)

-Dip, Drive shrug (Torso upright and speed through the hips)

-Muscle Clean from the high hang (Elbows high)

-Squat Clean from the high hang (get tall)

-Squat Clean from the mid thigh (Pull your knees back in this position)

-Full squat Clean (be patient off the Floor)

Metcon (Time)

5 Rounds of…

10 box jumps 30/24

5 Deficit HSPU 45’s/25’s