Author: honeybadgergym

06/07/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

AMRAP 8:

50 Meter Run

Pick a Card

Card Corresponds to Warmup Movement and Number of Reps:

Hearts: Air Squats

Spades: Mountain Climbers (Each Side)

Clubs: Reverse Lunges

Diamonds: Hollow Hold Seconds

Chest Stretch x 1 minute

KB calf smash x 45s each side

Up dog x 30 seconds

Metcon (Time)

For Time:

52 Cards

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run
The whole class operates as one team

Coach starts by picking a card

Number and suit will tell you rep count and movement

Coach will pick next card when all athletes have completed the reps of the last movement

Face Cards are 10 and Aces are 200 Meter Runs

Jokers aren’t used

Workout ends when class makes it through every card

WEIGHTED MOVEMENTS:

Choose weights you can go unbroken with throughout, even on the sets of 10*

There is the option to scale the weight or the reps

For example, if we know 8-10 burpees will take forever, never do more than 7 reps

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3 (For Time | 25 Minute Cap)

100 Deadlifts (135/95)

400 Meter Prowler Push (45/35)*

75 Deadlifts (185/135)

400 Meter Prowler Push (45/35)

50 Deadlifts (225/155)

400 Meter Prowler Push (45/35)

*400m down/back 10x on turf

06/05/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 Rounds:

30 Seconds Each

Single Unders

Active Samson + Air Squats

Straight Leg Inchworms

Barbell Warmup:

5 Back Rack Lunges (Each)

5 Pausing Back Squats

10 Elbow Rotations

5 Front Rack Reverse Lunges (Each)

5 Pausing Front Squats

Childs pose on box x 30 sec

Pigeon Pose on box x 45 sec each

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy In: 100 Dubs

12 Front Squats 95/63

4 Burpee Box Jump Overs 24/20

Rest 5 Minutes

5 min AMRAP:

Buy In: 100 Dubs

8 Front Squats 115/83

4 Burpee Box Jump Overs 24/20

Rest 5 Minutes

5 min AMRAP:

Buy In: 100 Dubs

4 Front Squats 135/93

4 Burpee Box Jump Overs 24/20*

*RX+ perform overhead squats

06/04/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Active Spidermans

Push-up to Down Dog

Front Plank

Active Spidermans

Push-up to Down Dog

Right Side Plank

Active Spidermans

Push-up to Down Dog

Left Side Plank

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Power Clean (E90S for 12 min(8sets) 1 hang + 1 power clean)

Metcon (Time)

For Time:

15 Power Cleans 155/103

600 Meter Run

10 Power Cleans

400 Meter Run

5 Power Cleans

200 Meter Run

06/03/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Bike or Row

Squat to Medicine Ball

Moderate Bike or Row

Ground to Overhead with Medicine Ball

Faster Bike or Row

Squats with Medicine Ball

20 Seconds Each:

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

Dumbbell High Plank Rows (Each Side)

*Performed with Lighter Dumbbell

DB Ankle Stretch x 45s each side

Childs Pose on Med Ball x 1 min

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

12/9 Calorie Bike

15 Wallballs 20/14

12 Dumbbell Snatches 50/35

9 Toes to Bar