Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down
and snatch prep, coaches choice

Snatch (15ish minutes to work to a heavy single)

We’re taking 2-3 heavy attempts, chasing PRs isn’t the goal. Wether performing full or power snatches today, movement is priority. Coaches will stop your build if necessary to reinforce mechanics and safety.

Metcon (Time)

RX+ 21-15-9:

Squat Snatch 95/63

C2B Pull-ups

RX 21-15-9:

Squat Snatch 75/55

Pull-ups

Fitness 21-15-9:

Squat Snatch or Clean

Jumping pullups or ring row
use a training bar with any weights under 75lbs unless coaches advise differently