CrossFit HardCharger – CrossFit


A.) 5 X 45 Seconds on, 45 Seconds off

Record your total meters rowed/ski/ or bike (your choice on which machine you choose to use). 60-70% Effort here.

B.) 3X10 PVC Pass Through

C.) Banded Shoulder Dislocate 1:00

Banded Hip Distraction 1:00

IT Band Stretch 1:00

**We are going to be using today and tomorrow to de load a bit for Murph on Saturday. Keep the intensity high and volume low**

Skill Work

EMOM X 10 Mins

Odd: Power Snatch + Hang Power Snatch + OH Squat (Athletes choice on loading)

Even: 30 Seconds of max double unders

Assistance Work

Ring Dip Static Hold: 4 sets of 30 seconds

(If the athlete is not comfortable with this progression, move to a standard plank hold)

Push up into ring dip position with arms locked straight and hold.


Metcon (Time)



200 m run after each set

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