Author: honeybadgergym

06/06/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each movement x2

Easy Bike or Row

Active Samson

Medium Bike or Row

Active Spidermans

Faster Bike or Row

Push-up to Down Dog

Then

With an empty barbell:

5 GM

5 BS

5 Elbow Rotates

5 SP

5 RDL

5 FS

Then

Couch stretch 1 min each side

Sumo Deadlift (10ish min to build to a moderate triple,)

Reset every rep, no touch and go

Metcon (Time)

Every 4 min for 16 min(4 Rounds):

100′ Walking Lunge

15 Deadlifts 185/135

15/10 Calorie Bike
Score is slowest round.

Deadlifts should be something 25+ reps unbroken could be done with.

06/05/2018

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Metcon (AMRAP – Rounds and Reps)

RX+ 18 min AMRAP:

Parking Lot Lap

16/12 Calorie Row

12 Chest to Bar Pull-Ups

8 Alt. DB Snatches 70/50

RX:

You still have to run

can bike 14/10(coaches choice)

12 pull-ups(or mix with C2B)

DB snatch 60/40

06/04/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 min bike row or jog

Then,

30 seconds each:

Knuckle Drags

Spiderman Crawl

Samson Stretch left side

Samson Stretch right side

Push-up to Down Dog

Air Squats

Then,

Rig length lateral slides down and back 2x

Front rack stretch/tricep stretch x30sec

wrist Stretch x30sec each side

1 min barbell warrior stetch

Then,

5 good mornings

5 back squats

5 elbow rotates

5 strict press

5 RDLs

5 thrusters

Squat Clean Thruster (1 rep EMOMx10min )

Build by feel, but you do not have to build every minute

Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans 135/93

15 Lateral Barbell Burpees

15 Hang Squat Cleans 135/93

9 Lateral Barbell Burpees

9 Thrusters 135/93

06/02/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ with a partner:

80/60 cal row*

40 synchro jump lunges

80 Shoulder to OH (125/83)

40 synchro jump lunges

80/60 cal row

*men switch every 20 cals, women switch every 15

RX weight (95/63)

RX can do synchro stepping lunges

06/01/2018

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back
With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 RDLs

5 Front Squats

Metcon (Weight)

E2MOM for 14 minutes(7 rounds):

36 Double Unders

9 Toes to Bar

3 Power Cleans*

*score for today is the heaviest triple completed on power cleans. Must be 3 consecutive lifts in a row, no misses in between. All reps must be completed inside the 2 minute window.

Less reps, 30 seconds of double under practice, or 72 singles will be the scale for today on jump rope

Hanging knee raises or leg raises will be the sub for ttb, controlled kipping positions is the goal.