Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans

45 Seconds

Moderate Bike

Active Samson

30 Seconds

Faster Bike

Mountain Climbers

15 Seconds

Sprint Bike

Burpees

Movement Prep:

10 Scap Pull-ups

8 Ring Rows (1 Second Hold At Top)

1-3 Strict Pull-ups

1-3 Light Weighted Pull-ups

Weighted Pull-ups (build to a heavy 3 STRICT reps E2MOM x 12 min )

WEIGHTED STRICT PULL-UPS

Looking to add a little more difficulty to our strict pulling today.

Most will be able to use a DB between the feet or legs, but if going heavy enough an anchored weight belt may be needed.

For those of us who aren’t quite ready to add weight to their strict pull-up, we can increase the difficulty by completing regular strict pull-ups, harder ring rows, or lighter banded strict pull-ups.

If possible, we want to pick a pull-up bar height that allows for minimal or no jump, making it easier to get into the first rep without losing the weight.

These are pull-ups with palms facing away and not chin-ups where the palms face the body

Death Race (Time)

5 rounds:

15/10 Calorie Bike

10 Burpees
Looking for a faster paced effort today with “Death Race”

Looking to complete the work in under 12 minutes (Sub 2:25 Per Round)

If we’re on the fence about going fast with this volume, It is better to do less reps and go faster