CrossFit HardCharger – CrossFit

Warm Up

Great work this weekend to all of our athletes that competed in the Festivus Games. You guys rocked it! If you are training today and you competed this weekend, listen to your body. Today’s progression has some high % back squats, but you DO NOT have to hit these today. A weekend of competing can be taxing on the body in numerous ways. Go by feel. If you’re a bit beat up from the weekend, do not even worry about percentages. Same goes for the benchmark workout for today. Keep it at maximal effort. Blood flow to the target areas will help with recovery, but not taxing the body at max effort. Just use today to move. Again, great job! Lead the charge!

A.) 1:00 Couch Stretch

1:00 Pigeon Pose

1:00 Banded Hip Distraction

B.) EMOMX 4 Mins

Odd:30 sec light bike or row

Even: 40 sec leg swings (right leg first min, left leg second min)

C.) 1:00 Air Squat Hold


Back Squat (5×3: Set 1 @70%, 2@ 80%, 3@90% max reps)

Extra Skill/Accessory Work

A.) Barbell Front Rack Lunge: 3×12 (6 per leg)…start with a light load and move to a medium load only. This is a load that is considered to be moved with great form.

B.) 3X15 Weighted Sit ups

Super Set with 15 Banded Good Morning


Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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