Author: honeybadgergym

Thursday Suggestion

Honey Badger Gym – CrossFit

Metcon (Time)

For Time:

150′ Walking Lunge

150′ Bear Crawl

30 Dumbbell Box Step-Ups

100′ Walking Lunge

100′ Bear Crawl

20 Dumbbell Box Step-Ups

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35)

05/29/2019

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Single Unders

Right Arm Dumbbell Swing

Left Arm Dumbbell Swing

Quick Single Unders

Right Arm Dumbbell Hang Muscle Clean

Left Arm Dumbbell Hang Muscle Clean

Higher Single Unders

Right Arm Dumbbell Strict Press

Left Arm Dumbbell Strict Press

Empty Barbell Warmup:

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

5 Push Press & Reach

Front Rack Stretch x 1 minute

Childs Pose x 1 minute

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP*:

40 Double Unders

20 DB Hang Clean&Jerks 50/35*

40 Double Unders

20/15 Calorie Row

*switch hands every 5 reps

*minimum work requirement for RX is 3 rounds

05/28/2019

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Active Spidermans

Moderate Bike

Active Samsons

Faster Bike

Push-up to Down Dog

30 Seconds Each:

Barbell Good Mornings

Front Plank

Barbell Romanian Deadlifts

Right Side Plank

Barbell Deadlifts

Left Side Plank

Metcon (Time)

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Assault Bike

10-8-6-4-2: Deadlifts (275/185)

05/27/2019

Honey Badger Gym – CrossFit

Sprint Murph (Time)

(30 min cap)

800m run

50 CTB pull-ups*

200m run

100/75 push-ups*

200m run

150 Air Squats*

800m run

*pull-ups, push-ups and air squats are to be done in unbroken sets of 25 reps. If you break before 25, take a 200m penalty lap.

RX: perform pull-ups instead of CTB

Sunday Suggestion

Honey Badger Gym – CrossFit

Metcon (7 Rounds for weight)

7 Rounds, On the 3:00

18/12 Calorie Assault Bike

5 Hang Power Cleans

Build in Weight Each Round. Score is Load. Post Times in Notes.