CrossFit HardCharger – CrossFit

Warm-up

Half the class split up and do the following

5 minutes on bike or rower, slow talking pace

Crossover symetry

Then take a lacrosse ball and smash shoulders, upper back, chest, and triceps

3 rounds

20 PVC pipe pass throughs

15 good mornings

10 push ups

Spend 5 minutes working with a partner to spot your Handstand walk if you are doing RX’d, if not do a 2 trips down and back with a judge watching you to see if you are doing it according to the standard.

workout prime start out with a barbell and work your way up to the second weight doing one rep every minute, in between sets get your judge to measure you for the handstand push-ups if you are doing RX’d.

After you reached your weight, put starting weight on barbell and perform one set of 5 deadlifts and one set of 5 HSPU, or Hand release push-ups

Have Fun! “What you’re going through now is preparing you for what you asked for!” — Unknown

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

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