CrossFit HardCharger – CrossFit

Warm-up

1min Piegon Stretch each leg

1min Couch Stretch each leg

1min Lizard Stretch each le

10 Air Squats

10 Lunges each leg

10 Mountain Climbers

Engine

2x 600m Run

(rest 1:00)

Strength

Front Squat (3×10@52% )

Barbell will start on the ground. You can Power Clean or Squat Clean the first rep. E2MOM you will start a new set.

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

:60 S2OH @115/85

:60 Cal Row

:60 GHDSU/Situps

:60 Rest

CrossFit HardCharger – CrossFit

Warm-up

1min Couch Stretch each leg

1min Banded Shoulder stretch each arm

20 PVC Pass Through

20 PVC OHS

20 Banded Pull Aparts

20 Pushups

200m Run

Strength

Bench Press (5×4@76%)

Metcon

Metcon (Time)

400m Run

100 Bar Facing Burpees

400m Run
*16min Time Cap*

Core Work

Hollow Rocks 3×25

CrossFit HardCharger – CrossFit

Warm-up

2min Foam Roll

1min Pigeon Stretch each leg

1min Lizard Stretch each leg

5 Burpees

10 Air Squats

15 V-Ups

400m Run

Strength

Deadlift (5×4@82%)

E2MOM 4 Deadlifts @82%

Engine

Metcon (Calories)

8 Rounds:

25/20 Cal Row
You will have a partner. While one person is rowing the other person is resting. Each person will complete 8 rounds.

*25min Time Cap*

CrossFit HardCharger – CrossFit

Warm-up

2min Bike/Row

25 PVC Pass Through

25 PVC OHS

15 Back Ext

15 Lunges Each Leg

25 Situps

Metcon

Metcon (Weight)

EMOM x10min

0-4: 3 Snatch

5-9: 6 C&J
Choose a weight between 65-70% of 1RM

Metcon

Metcon (AMRAP – Reps)

E4MOM x5 (20min Clock)

30 Wall Balls

50 Double Unders

Core Work

2x:

1min Front Plank

1min Right Plank

1min Left Plank

1min Front Plank

*rest 1min between sets*

CrossFit HardCharger – CrossFit

Warm-up

2min Row/Bike

1min Banded Shoulder Stretch each arm

50 Banded Pull Aparts

20 PVC Pass Through

20 Pushups

Strength

Strict Press (5×4@76%)

(*12min to complete*)

Metcon

Metcon (Time)

2 Rounds:

800m Run

24 Alternating KB Snatch@53/35

24 Ring Dips
*15min Time Cap*

Core Work

100 Weighted Situps or 75 GHDSU

CrossFit HardCharger – CrossFit

Warm-up

2min Row/Bike

1min Couch Stretch

1min Pigeon Stretch

15 Back Ext

15 GHDSU

15 Lunges each Leg

Strength

Back Squat (5×4@83%)

You will have 5min to build to 83% of your 1RM. Then all 5 sets at 83% will be performed E2MOM.

Metcon

Metcon (Time)

8 Rounds:

7 Thrusters@95/65

9 Pullups
*16min Time Cap*

Core Work

Tabata Hollow Hold

:20 Work/:10 Rest x8 (4min)