CrossFit HardCharger – CrossFit

Warm-up

A.) Tabata Plank Shoulder Taps 20: on 10:0ff for 4 minutes

B.) 1:00 Twisted Cross Stretch

1:00 Puppy Dog Stretch (targeting the upper back)

1:00 shoulder dislocate (make sure athlete is getting a deep stretch in the lat)

C.) 10 Light KB Clean and Jerk each arm

Strength

Bench Press (Set 1 @ 70%, 2 @ 80%, 3 @ 90%. )

Last set is Max Reps!

WOD

Metcon (AMRAP – Reps)

AMRAP 10

1 HSPU

1 Push Press 95/65

20 Double Under

2 HSPU

2 Push Press

20 Double Under

3 HSPU

3 Push Press

20 Double Under

Etc…

Continue adding 1 HSPU and 1 Push press each round. 20 double unders after each

RX+ For this WOD is 115/ 85 #

Body Armor

A.) 3X8 Seated KB Z Press

B.) 3X15: Max Effort SKI Erg

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