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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