CrossFit HardCharger – CrossFit
A.) (dynamic warmup) Down and Back of each
B.) Banded Hip Distraction 1:00 each side
Calf Pole Stretch 1:00 each foot
Seated wrist strech 1:00
C.) 250m Bike/250m row
50 Calorie Row Buy In
4 Rounds of:
10 Overhead Squats
10 Toes to Bar
Complete 50 calories on the rower before working your way through 4 rounds of 10 Overhead Squats and 10 Toes to Bar.
There is a 13-minute time cap for this workout.
See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in the standards.
Banded Front Squats (10X2 at 45% plus bands )
Keep Tension all the way down and all the way up. Perform 2 reps on the minute for 10 minutes.
A.) GHR: 3X 4-8 reps
B.) Jessie Burdick Hip Extension/Row: 3X12
C.) 2 minute walking lunge