CrossFit HardCharger – CrossFit

Warm Up

A.) (dynamic warmup) Down and Back of each

Bear crawl

Butt kicks

Frankenstein kicks

Side lunge

Sampson stretch

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

Metcon (Time)

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.

Assistance Work

A.) GHR: 3X 4-8 reps

B.) Jessie Burdick Hip Extension/Row: 3X12

C.) 2 minute walking lunge

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