Author: honeybadgergym

01/24/2018

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Metcon (3 Rounds for reps)

RX+ 5 min AMRAP:

Buy In: 100 Double Unders

12 Front Squats 95/63

4 Burpee Box Jump Overs 30/24”

rest 5 Minutes

5 min AMRAP:

Buy In: 100 Double Unders

8 Front Squats 115/83

4 Burpee Box Jump Overs

rest 5 Minutes

5 min AMRAP:

Buy In: 100 Double Unders

4 Front Squats 135/93

4 Burpee Box Jump Overs

RX

60 double-under or 200 single-under buy ins

65/45, 75/55, 95/65 front squats

24/20” Burpee Box Jump Overs

Metcon (No Measure)

If you have time, and space allows, grab a rower and hit a 2-3000m Row at a recovery pace. Or grab a bike and ride 4-6miles at a recovery pace.

01/23/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ 4 Rounds:

21/15 Cal Bike(or Row, coaches choice)

15 Toes to Bar

7 Clean and Jerks 155/103

RX 4 Rounds:

40 Split Jumps

20 Hanging Knee raises

7 Clean and Jerks 95/65

01/22/2018

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (5 reps E3MOM for 9 minutes)

We’ll start at a moderate to heavyish load, and either build or stay the same for all 3 sets. Not looking for maximal, just something heavy that challenges you.

Metcon (Time)

RX+ 3 Rounds:

63 Air Squats

42 Calorie Row

21 Kipping HSPU

RX 3 Rounds:

50 Air Squats

35 Pushups

25 KB SDHP 53/35

01/20/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

E4MOM for 20min(5rounds):

15 C2B Pull-Ups(pull-ups)

18 DB Snatches 50/35

15/12 Calorie Assault Bike

*Score is slowest round

Fitness for Time:

15 Ring Row

20 Dumbbell Snatches

40 Mountain Climbers(2for1)

01/19/2018

By

Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

Front Squat (3 reps E2MOM for 10 min)

Choose a weight for between 80-85% and stay there for all 5 sets.

Metcon (Time)

For Time:

21 – 15 – 9

Bike for Calories

Thrusters 95/63

Directly into…

15 – 12 – 9

Row for Calories

Hang Squat Cleans

Directly into…

12 – 9 – 6

Burpees over Bar

Overhead Squats