Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute:

Easy Row or Bike

Active Spidermans

45 Seconds

Moderate Row or Bike

Push-up to Down Dog

30 Seconds

Fast Row or Bike

Inch worms no pushup

Empty Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

1 min of 3 PVC pass throughs + 3 OHS

30 sec ankle stretch each side

45 sec couch stretch each side

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Power Snatches 115/78

10 Overhead Squats

15 Hang Power Cleans

20/15 Calorie Row

50 Double Unders
BARBELL

We’ll use one barbell today unless overhead movements are drastically different from cleans

Power Snatch or Overhead Squats will be the limiting factor

Should be able to complete 20+ overhead squats when fresh

DOUBLE UNDERS

Substitutions:

Reduce Reps

75 Single Unders

1 Minute of Practice