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**
EMOM X 10 Mins
Odd: Power Snatch + Hang Power Snatch + OH Squat (Athletes choice on loading)
Even: 30 Seconds of max double unders
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.
200 m run after each set