Honey Badger Gym – CrossFit

Warm-up (No Measure)

Warmup Run

200 Meter Easy Jog

30 Seconds Each:

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats (Press Away From Body During Squat)

Deep Side Lunges

*Warmup completed with 15/10 plate

Modified Barbell Warmup

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats

Front Squat (12ish min to establish a heavy single for the day)

Hitting and maintaining proper positions is the most important thing today. This isn’t a max out, but if you can hold good positions and happen to get one, that is okay. No misses will be allowed today.

Metcon (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: RX+ 165/110, RX 125/83

Work requirement time: sub 10
GENERAL:

Front squat focused two part workout, should take no longer than 10-12 minutes

FRONT SQUATS:

Looking to go with a moderately heavy weight on the front squats in.

These are taken from the floor, so you should be able to clean it.

No more than one break on the sets of 8 and 10 within the workout.

RUNNING:

If unable to run, complete:

250 Meter Row

20/14 Schwinn Bike

14/10 Calorie Bike

400 Meter Bike Erg