Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (No Measure)
On a 30 minute clock, switching every 3 minutes:
ROW for calories
SLED PUSH (45/35)
On a 30 minute clock, switching every 3 minutes:
ROW for calories
SLED PUSH (45/35)
30 Seconds Each:
PVC Good Mornings
PVC Back Squats
Straight Leg Inchworm to Push-up
PVC Elbow Rotations
PVC Snatch Grip Push Presses
Straight Leg Inchworm to Push-up
PVC Overhead Squats
PVC Snatch Grip RDLs
Empty Bar:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
MOBILITY:
PVC Hinge Drill: 1 Minute
PVC Lat Stretch: 1 Minute (30 Each Hand)
PVC Pass Throughs: 1 Minute
complex is meant to be unbroken, no resetting from the floor
10 min AMRAP:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/83
GENERAL:
Looking to get around 5 rounds (2 minutes per)
BARBELL MOVEMENTS:
Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor
Should be something you will not have to break with more than once on both movements
If unable to go overhead, hang power cleans, power cleans, and front squats will be our best alternative
7 min AMRAP:
Partner 1:
50 Meter Light Kettlebell Farmers Carry (Each Side)
Partner 2:
AMRAP:
5 Push-up to Down Dogs
10 Active Samsons
*Switch Stations When Partner Returns From Run
Performed With Light Kettlebell:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Goblet Squats
5 Goblet Reverse Lunges (Each Side)
5 Single Leg RDL’s (Each Side)
MOBILITY(1 min each side)
Kettlebell Lat Smash
Kettlebell Pec Smash
Kettlebell Calf Smash
No kipping, use them muscles
If you don’t have strict pull-ups yet, banded strict pull-ups would be a great option for today. Ideally we’re looking to get 8+ reps, so let’s modify accordingly. Make sure to note which bands you used.
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
1 Minute
Easy Row or Bike
Glute Bridges + Air Squats
Moderate Row or Bike
Right Leg Glute Bride + Air Squats
Faster Row or Bike
Left Leg Glute Bride + Air Squats
*30 seconds for glute bridge, 30 seconds for air squats
Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Pausing Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Pausing Front Squats
find a challenging weight to use across all sets, or build to a heavy 6
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
Deadlift
Build to Heavy Sets of 5-3-1
then, for time:
15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees