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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