CrossFit HardCharger – CrossFit

Warm Up

A.) 5 Mins to foam roll your sticky points

B.) Hold 3 minutes in a seated straddle stretch

C.) Dynamic Warmup:

3 Rounds Not For Time

10 Walk outs into push up

15 Second High Knee in place (max effort)

20 Thread the Needle Plank’s (10 per arm)

D.) (Empty Barbell: Use the same barbell you are about to use on your strength work)

5 Strict Press

5 Elbow Out Press

5 Back Squat

5 Stiff Leg dead lift

5 Front Squat

Repeat

Strength

Back Squat (6X2 @ 82% of 1RM)

Work up to your 82%, then perform 6×2 at 82% of your 1rm

Assistance Work

Front Rack Barbell Lunge (2×12 )

Type the details of the weightlifting
This is an accessory movement. Though it IS measured for weight, don’t go too heavy. Move with perfect form. 6 Per leg

Metcon (AMRAP – Reps)

AMRAP 7: Wallballs (20/14)

On the Minute: 5 Deadlifts (185/135)

The RX+ Weight for this WOD is 225/155# Deadlifts 🙂

Your score is the total number of Wall Balls you get in the entire 7 minute workout.

Metcon (AMRAP – Reps)

AMRAP 7: Wallballs (20/14)

On the Minute: 5 Deadlifts (185/115)

The RX+ Weight for this WOD is 225/155# Deadlifts 🙂

Your score is the total number of Wall Balls you get in the entire 7 minute workout.

WOD

Cool Down

A.) 800 M Slow Row

(Only if you have time. This is optional. Dont sweat it if you dont have time to do it).

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