Honey Badger Gym – CrossFit
MINDSET
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
Warm-up (No Measure)
30 Seconds Each
Easy Bike
Easy Row
Easy Shuttle Runs
Walking Spidermans
Moderate Bike
Moderate Row
Moderate Shuttle Runs
Walking Samson Stretch
Faster Bike
Faster Row
Faster Shuttle Runs
Inchworm to Push-up
Triple Threat (3 Rounds for time)
On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike
*30 Minute Cap*
ROW & BIKE
Below are some paces you could hold on the rower and assault bike and the times that would result from holding these speeds across the 100/70 calories
Rower:
700 Calories Per Hour: 8.5/6 Minutes
800 Calories Per Hour: 7.5/5.3 Minutes
900 Calories Per Hour: 6.7/4.7 Minutes
1000 Calories Per Hour: 6/4.2 Minutes
1100 Calories Per Hour: 5.5/3.8 Minutes
1200 Calories Per Hour: 5/3.5 Minutes
1300 Calories Per Hour: 4.6/3.2 Minutes
Assault Bike:
55 RPM: 14/10 Minutes (Men Wouldn’t Finish)
60 RPM: 10/7 Minutes
65 RPM 8.3/5.8 Minutes
70 RPM 6.7/4.7 Minutes
75 RPM 5/3.5 Minutes
Metcon (3 Rounds for time)
HOME OPTION #1
Warm-Up
3 Rounds:
30 Seconds Samson Stretch
10 Glute Bridges
30 Seconds Cossack Squats
5 Push-ups
200m Jog (1st slow, 2nd moderate, 3rd at planned mile pace)
Each section for time:
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run
*30 minute cap
Stimulus
Opportunity to practice pacing larger intervals
Aim to keep the second 1 mile run within :10 -: 15 seconds of the first
Your score will be 3 separate completion times (system will add together sum total)
If you believe your mile time to be in the 9:00’s or above, let’s modify to 800m today and run hard
8:00 Time Cap on Part #2 (burpees)
Metcon (AMRAP – Rounds and Reps)
HOME OPTION #2
Warm-Up
3 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
5 Push-ups
“Death by Burpee”
On the Minute for AFAP:
“X” Burpees
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.
Stimulus
Each round starts at the top of the minute
The very first round will start with 5 burpees
Add 1 rep for each minute after that for as long as you can
Your score is “round + reps”, which is your last completed round + partial
** Ex. If you finish all 15 burpees within the minute and then get 13 burpees into the round of 16, your score is 15+13