Author: honeybadgergym

06/12/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

45 Seconds Each:

Easy Shuttle Runs

Slow Air Squats

Moderate Shuttle Runs

Push-up to Down Dog

Faster Shuttle Runs

1 Inchworm to Push-up + 3 Jumping Air Squats

Thruster (build to a heavy 3 reps E2MOM for 12 min)

Metcon (Time)

RX+ For Time:

25 Thrusters 95/63

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters 95/63

RX: 75/53, pull-ups

06/11/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute Each:

Easy Row

Active Spidermans

Box Step-ups (Low Box)

40 Seconds Each:

Moderate Row

Hand on Box Mountain Climbers

Box Jumps with Step Down (Low Box)

20 Seconds Each:

Faster Row

Frog Hops

Box Jumps with Step Down (Higher Box)

Farmer’s Carry (Unbroken 200m Carry)

We’ll take one attempt after testing the waters, choose wisely! DB or KB may be used.

Metcon (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)
BOX JUMPS:

Must stand to full extension at the top of each rep

BURPEE:

Standard burpees requiring chest to deck and full extension

ROW:

Reset the monitor for each round

06/10/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Easy Single Unders

PVC Pass Throughs

Quick Single Unders

PVC Overhead Squats

High Single Unders

PVC Power Snatch + Overhead Squats

Empty Barbell Warmup:

Coaches choice

Hang Snatch (E90S for 12 min(8 sets) build to heavy single)

Our focus will be hang snatch with a squat today. We’ll build through the 8 sets as you see fit with the priority being on solid positions. If hindered by mobility/stability issues, hang power Snatch is fine.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

10 Hang Squat Snatches 75/53

30 Double Unders

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30/21 Calorie Row

100 Meter Dumbbell Farmers Carry

15 Dumbbell Power Cleans

100 Meter Dumbbell Farmers Carry

Dumbbells: (50’s/35’s)

06/08/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Round

30 Seconds Each:

Jumping Jacks

Active Samson

Push-up to Down Dog

Arms Overhead Air Squats

2 Rounds:

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

PVC V-Ups

Barbell Warmup:

5 Elbow Rotations

5 Snatch Grip Push Press

5 Pausing Overhead Squats

5 Power Snatches

Metcon (Time)

Teams of 3

For Time (25 Minute Cap):

200/140 Calorie Assault Bike*

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Power Snatches 95/63

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Power Snatches 115/83

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Power Snatches 135/93

*Mixed Team Calories:

2 Guys, 1 Girl: 180 cals

2 Girls, 1 Guy: 160 cals