Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Easy Single Unders

Active Samson

Push-up to Down Dog

High Single Unders

Active Spidermans

Straight Leg Inchworms

Double Unders

Slow Air Squats

Push-up Plank Shoulder Taps

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

Power Clean (3 touch and go reps EMOM for 8 min)

Start around 60% and build by feel. You do not have to build every minute.

Metcon (Time)

3 Rounds(20 min cap):

15 Power Cleans (115/78)

20 Push-ups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Calorie Assault Bike
POWER CLEANS:

• Choose a weight you can cycle for 20+ reps when fresh

• Should be able to cycle 3-5 reps per sets in the workout today

PUSH-UPS:

• Choose a variation you can complete 4-5 reps with each set

•Substitutions:

* Reduce Reps

* Push-ups to Box or Bench

* Band Assisted Push-ups

DOUBLE UNDERS

• 150 Total Reps in the Workout

• Substitutions:

* Reduce Reps

* 115 Single Unders

* 90 Seconds of Practice