Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Overhead Squat (12 min to find a heavy double from floor or rack)

Metcon (Time)

RX+ For Time:

50/35 Calorie Bike

27 Chest to Bar Pull-Ups

21 Power Snatches (115/80)

15 Overhead Squats (135/95)

9 Squat Snatches (155/105)

*Single Bar, Change Weights.

RX For Time:

35/25 Calorie Bike

27 Pull-Ups

24 Power Snatches (75/55)

21 Overhead Squats (75/55)

04/25/2018

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

Hang Clean (12 min to establish a heavy single for the day)

Full clean is the focus today, but power is acceptable if still building on proper mechanics.

Metcon (AMRAP – Reps)

8 AMRAP:

3 Hang Squat Clean 95/63

3 Toes to Bar

6 Hang Squat Clean

6 Toes to Bar

9 Hang Squat Clean

9 Toes to Bar

…

Up by (3) reps each round

04/24/2018

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: Block Lap

12 Deadlifts 185/135

12 Lateral Barbell Burpees

rest 5 minutes

5 min AMRAP:

Buy-In: Half Block Lap

9 Deadlifts 225/155

9 Lateral Barbell Burpees

rest 5 minutes

5 min AMRAP:

Buy-In: Parking Lot Lap

6 Deadlifts 275/185

6 Lateral Barbell Burpees

04/23/2018

Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

DB Thruster (10 reps(building) E2MOM for 10min)

2 dumbbells, 1 thruster.. enjoy!
Immediately following the Thrusters, perform 20 Double Unders, or practice for 30 seconds.

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

30 Double Unders

15 Wallballs 20/14

30 Double Unders

15 Kettlebell Swings 53/35

*45 singles if not doing doubles

*all movements should be able to be performed unbroken, if not, scale for intensity

04/21/2018

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ Teams of 3:

For Time:

100/75 Calorie Row

100 Box Jump Overs 24/20

100 Power Snatches 95/63

100 Thrusters 95/63

100 Chest to Bar Pull-ups

100 Thrusters 95/63

100 Power Snatches 95/63

100 Box Jump Overs 24/20

100/75 Calorie Row

25 Minute Time Cap

RX 75/55, pull-ups

2 guys + 1 girl row 90 cals

2 girls + 1 guy row 85 cals