Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Active Samson

Kettlebell Deadlifts

Active Spidermans

Right Arm Russian Kettlebell Swings

Push-up to Down Dog

Left Arm Russian Kettlebell Swing

(Performed with one light kettlebell)

Empty Barbell Warmup(coaches choice)

KB Ankle stretch x 45s each side

KB Squat hold x 1 min

Front Squat (build to a heavy single for the day, no misses)

You’ll often see the strength pieces we do listed as “Heavy” and not “1RM, 5RM..etc”. 1RM takes into account past personal bests and is an all out effort. When we 1RM, there is the tendency to throw form out of the window and put more effort into the lift than the conditioning piece. When we go “heavy” there is still a high priority on moving well. Heavy also means it is relative for the day and not related to all time bests. Not going to max effort here allows us to have something left in the tank for the conditioning piece. This very well may still be a PR opportunity for some of us if we are feeling good and moving well, but that isn’t necessarily always the case.

Metcon (Time)

21-15-9:

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/93)
Should be able to complete 21+ reps unbroken on both The Front Squat and Kettlebell Swings when fresh.

Within the workout, looking for these to be completed in 1-2 sets.