Author: honeybadgergym

06/17/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

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

Back Squat (6 reps E3MOM)

find a challenging weight to use across all sets, or build to a heavy 6

Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

06/15/2019

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3 (For Time | 30 Minute Cap)

800 Meter Burden Run *

75 Box Jump Overs 24/20″

50 Clean and Jerks 135/93

45/35 Strict pull-ups

50 Clean and Jerks

75 Box Jump Overs

800 Meter Burden Run

*majority male teams will run with 30/20/20 med balls

*majority female teams will run with 20/14/14 med balls

Weights can be traded whenever

06/14/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike

Push-up to Down Dog

PVC Pass Throughs

45 Seconds

Moderate Bike

Inchworm to Push-up

PVC Lat Stretch Video

30 Seconds

Faster Bike

Up Dog to Down Dog

PVC Pass Throughs (More Narrow)

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Chest Stretch: 45 Seconds Each Side

Metcon (Time)

Every 4:00 x 5 Rounds:

12/9 Calorie Bike

9 Bar Facing Burpees

6 Power Snatches*

*RX+ 135/93, RX 105/68

*slowest time is your score