Author: honeybadgergym

06/25/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

45 Seconds:

Easy Row

Active Spidermans to Push-up

30 Seconds:

Moderate Row

Mountain Climbers

20 Seconds:

Faster Row

Steady Burpees

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Metcon (AMRAP – Reps)

4 min AMRAP:

27 Hang Power Cleans 95/63

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

4 min AMRAP:

21 Hang Power Cleans 115/83

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

4 min AMRAP:

15 Hang Power Cleans 135/93

15 Burpees Over Rower

15/12 Calorie Row

06/24/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Plate Hops

Active Samson

Glute Bridges

Plate Ground to Overhead

Active Spidermans

Right Leg Glute Bride

Plate Counterbalance Squats

Push-up to Down Dog

Left Left Glute Bridge

Front Squat (1 paused rep + 1 rep E2MOM for 12)

2 count pause

Metcon (Time)

1000m Run

50 Thrusters 45/33

30 Pull-ups

RX+ 65/43, chest to bar pull-ups

06/22/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Active Samson

Child’s Pose

Barbell Good Mornings

Active Spidermans

Front Rack Stretch

Barbell Elbow Rotations

Push-up to Down Dog

Barbell Ankle Stretch

Barbell Strict Press & Reach

Inchworm to Push-up

Barbell Front Squat Hold

Barbell Muscle Clean + Front Squat

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

7/5 Calorie Bike

10 Med Ball Squat Jumps (30/20)

5 Power Clean and Jerks

1st 6 Rounds: 95/65

2nd 6 Rounds: 115/85

3rd 6 Rounds: 135/95

4th 6 Rounds: 155/105

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

06/21/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

200 Meter Run

40 Seconds Each:

Active Spidermans

Active Samsons

Push-up to Down Dog

100 Burden Run

30 Seconds Each:

Frog Hops

Reverse Lunges

Lateral Hops Over Bags

50 Meter Burden Run

20 Seconds:

Easy Burpees

MOBILITY:

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 1 Minute

Metcon (Time)

For Time:

1 Mile Run

50 Dumbbell Snatches 50/35

400 Meter Burden Run 45/35

30 Pull-ups

20 Burpee Box Jumps 24/20″
RUN:

Modify to a distance we can complete in 8-10 minutes

If unable to run:

3200 Meter Bike Erg

115/85 Calorie Assault Bike

2000 Meter Row

BURDEN RUN:

Choose a weight you can run with the whole time

If we have to walk, it’s too heavy

DUMBBELL SNATCHES:

Choose a weight we can string together for 20+ reps when fresh

PULL-UPS:

Choose a variation we can complete sets of 5 at the minimum during the workout

BURPEE BOX JUMPS:

Stand to full extension on the box