CrossFit HardCharger – CrossFit

Warm Up

A.) dynamic warmup, down and back:

Frankenstein kicks

High knees

Butt kicks



Backwards sprint

Forward sprint

B.) 1:00 twisted cross stretch

1:00 downward dog pose

1:00 pigeon pose

1:00 saddle pose

1:00 hip dislocate


Bench Press (30% of 1RM plus band tension. 50% if no bands. )

Athletes choice on the use of bands or not. Focus on going down slow and exploding up.


Metcon (Time)


21 Cal Row

10 Clean and Jerk 135/95

RX+ is Cal Bike and 155/115 clean and jerk

Assistance Work

A.) 3X12 bicep curl

B.) Banded Press Down 50 total reps

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