Honey Badger Gym – CrossFit

Warm-up (No Measure)

Parking lot lap

10 leg swings each side

Knee tucks down/back

10 lateral leg swings each side

Quad pulls down/back

Alt groin stretch down

30 secod easy Bike or Row

Spiderman crawl down/back

30 second medium Bike or Row

10 Push-up to Down Dog

30 second Fast Bike or Row

Samson Stretch down/back

Then w/ empty barbell


5 RDLs

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Deadlift (12ish min to establish a heavy 10)

This is quite a few reps. Mechanics and body positions will be extremely important today for safety and the success of your lift. Be smart with your warmup attempts in 3-5 reps, and attempt no more than 2-3 sets of 10. We will not bouncing these off the floor, a controlled decent is required. Act as if your drink of choice is open on either side of the bar, wreckless uncontrolled movements will leave you thirsty when your set is done.

Metcon (Time)

RX+ 3 Rounds:

20 Deadlifts 245/165

15/10 Calorie Bike

20 Hang DB Reverse Lunges (60’s/40’s)

15/10 Calorie Bike

RX 3 Rounds:

20 Deadlifts 155/105

15/10 Calorie Bike or Row

20 Hang DB or KB Reverse Lunges (50’s/35’s)

15/10 Calorie Bike or Row