CrossFit HardCharger – CrossFit

Warm Up

(Pre Hab)

A.) 3X30 Banded Good Morning

3X30 Banded Pull Apart

3X10 Banded External Rotation

B.) 15 GHD Sit Up

15 Hip Extenion

Slow 200 M Jog

C.) (Empty Barbell)

5 Strict Press

5 Good Morning

5 Back Squat

5 Stiff Leg Deads

–Repeat–

Strength

Deadlift (5 @ 65%, 5 @75%, MAX REPS @ 85%)

Assistance Work

Double Russian KB Swings (3×10 reps for maximum load)

Assistance Work

Single Arm KB Front Squat (Stay Very light here)

3X12 (6 per arm)

WOD

Metcon (AMRAP – Reps)

AMRAP 10

1 Clean + Jerk

20 Double Under

2 Clean +Jerk

20 Double Under

3 Clean + Jerk

20 Double Under

4……etc.

Continue with this sequence for the entire 10 minutes.

Rx Weights: 115/75

Rx +: 135/95

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