08/25/2017
Honey Badger Gym – CrossFit
Back Squat (5 reps E2MOM for 6 min @ 75%)
Metcon (Time)
3 rounds:
35 burpees
100 double unders
Farmers walk to dumpster 70/53
3 rounds:
35 burpees
100 double unders
Farmers walk to dumpster 70/53
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
4 x 20sec on/10 sec off:
Sit-ups
Deadlifts 155/105
Sit-ups
Deadlifts 155/105
Complete all 4 sets of one movement before
advancing to next.
4 min AMRAP:
15-12-9*
Wallballs (20/14)
Chest to Bar Pull-ups*
Max Calorie Bike(or row) in Time Remaining
rest 4 minutes
4 min AMRAP:
15-12-9*
Wallballs (20/14)
Toes to Bar*
Max Calorie Bike(or row) in Time Remaining
rest 4 minutes
4 min AMRAP:
15-12-9*
Wallballs (20/14)
Pull-ups*
Max Calorie Bike(or row) in Time Remaining
*RX will be 12-9-6 on the gymnastics movements, wallballs remain the same.
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
Weight must be snatched from the floor, no clean and jerks to the back rack today.
21-15-9:
Sumo Deadlift High Pull
Push Press
Lateral Burpees
RX+ 95/63
RX 75/55
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/93) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining
Max Effort 1-Mile Run