Page 2 of 22

Spirit Fingers

CrossFit HardCharger – CrossFit

Warm Up

A.) Foam Roll/Mobilize Upper Back 3:00 Total

B.) 10 minutes to mobilize/warmup/work on any weaknesses

(Pick specific stretches or certain areas where you are sticky)

WOD

Metcon (Time)

Partner Triple 3

Teams of 3 (Split Up Reps as Desired)

For Time:

3,000 M Row

300 Double Unders

3 Mile Run

LuLu Lemon

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

Sugar Free Syrup

CrossFit HardCharger – CrossFit

Warm Up

A.) 3 Rounds (Starting Slow and Increasing Weight/Intensity Each Set)

10 KB Swings

10 1 Arm Front Squat (5 each)

10 KB Snatch (5 per arm)

10 KB Single Arm Deadlift

Rest 90 seconds

B.) 20 Pvc Pass through

30 Banded Pull Apart

Repeat

C.) Tabata

Mountain Climbers

Skill Work

10 Minutes to Establish Highest Box Jump

WOD

Metcon (Time)

3 Rounds For Time:

300M Row

10 Front Rack Barbell Lunge 115/85

20 Push Ups

Better Homes and Garden

CrossFit HardCharger – CrossFit

Warm Up

A.) 4 Minute Row/Bike/Ski (Increase watts each minute)

1:00 Shouler Dislocation Stretch

1:00 Twisted Cross Stretch

1:00 Wrist Stretch

B.) Side Plank 1:00 Each Side (Raise your leg if you’re a boss)

Strength

Bench Press (5@ 65%, 5 @ 75%, max reps @ 85% )

Assistance Work

A.) 3 Set Superset (Flat Bench)

10-12 DB Flys

10-12 Flat Bench DB Press

B.) 3×8 DB Pull Over (Flat Bench)

WOD

Metcon (Time)

For Time:

1,000 M Run

30 HSPU

1,000 Row/Ski (Athletes Choice)

RX + Is bike

**If the athlete cannot do HSPU, 50 pike push up (feet on box)

Core

This is Optional

Tabata–20: on 10: off for 8 rounds

Flutter Kicks

Ms. Lippies Car is Green

CrossFit HardCharger – CrossFit

Warm Up

A.) 50 Cobra Push ups+ 30 second hold

B.) 3X30 Banded Pull Apart

C.) PVC Pass Through 10 reps, after each set of 10, 1:00 flag stretch.

Repeat 2X

Skill Work

EMOM X 6 mins

Odd: HS Walk max distance in 30 seconds (wall walks if walks cannot be done)

Even: max muscle ups (athletes choice of ring or bar)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Double Under

30 Air Squat

10 Power Clean 95/65

RX + Weight is 135/95

Manchester Bakery

CrossFit HardCharger – CrossFit

Warm Up

A.) Med Ball Bowling

B.) lacrosse ball mash hip flexor 2:00 total

B.) banded hip distraction 1:00 each side

IT Band Stretch 1:00

Strength

Back Squat (5@ 65%, 5 @ 75%, max reps at 85%)

Assistance Work

A.)DB Lunge (holding at the sides) 3X100 ft

B.) 3X12-15 hip extension

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Red Team Blue Team

CrossFit HardCharger – CrossFit

Warm Up

A.) Empty barbell: barbell pectoral mash 2:00 each side

1:00 barbell thoracic spine stretch with foam roller

B.) 75 total banded good mornings

C.) empty barbell: 5 front squat

5 strict press

5 back squat

5 elbow our press

—repeat—

Strength

EMOM X 10 mins

Odd: 2-3 Banded dead lifts @30% of 1RM

Even: 50 double unders

WOD

Metcon (AMRAP – Reps)

AMRAP 9

3 Power Clean

3 TTB

3 Wall Ball 20/14

6 Power Clean

6 TTB

6 Wall Ball 20/14

9

9

9 etc….

Continue this sequence for entirety of 9 minutes.

RX= 135/95

RX + is 155/105

Make Your Hands Clap

CrossFit HardCharger – CrossFit

Warm-up

9 Rounds Rower/Bike/Ski

140sec on 20sec rest

2 min each side couch stretch

20 reps shoulder slides against the wall or on the floor (make sure you keep your lower back pressed against the floor or wall

Assistance Work

4 Super Sets

21 Hip Extensions w/2kb’s drop one every set of 7 then do last seven with nothing

10 to 15 GHD Use a Med ball to do them weighted if you want

3 Sets

Banded leg curls

(do 10 with right leg, do 10 with left leg, do 20 with both)

3 Sets

20 calf raises weighted

Weighted Lunges (4×1)

Walking lunges down and back length of the gym floor

The Barreks

CrossFit HardCharger – CrossFit

Warm Up

A.) dynamic warmup, down and back:

Frankenstein kicks

High knees

Butt kicks

Lunge

Inchworm

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

Strength

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.

WOD

Metcon (Time)

3 RFT

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