Author: honeybadgergym

05/11/2019

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Cement Mixer (Time)

Every 3 Minutes for 21 Minutes(7 rounds):

400m run*

12 Toes to Bar

*start each run from your ttb station

*slowest round is your score

05/10/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

40 Seconds

Single Unders

Toe Touch to Air Squats

30 Seconds

Single Unders

Air Squats

20 Seconds

Single Unders

Jumping Air Squats

Posterior Primers

30 Seconds of Each:

Bird Dogs

Side Plank (Each Side)

Medicine Ball Goblet Squat Holds

30 Seconds of Each:

Glute Bridges

Lateral Walks Low and Slow(Each Direction)

Slow Squats

Medicine Ball Warmup:

5 Deadlifts

5 Medicine Ball Cleans

5 Front Squats

5 Strict Presses

5 Thrusters

Deadlift (12ish min to find a heavy set of 3)

Stop before positions break down, lots more deadlifts to come in the metcon.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

8 Rounds:

40 Seconds DB Cleans 50s/35s

20 Seconds Rest

40 Seconds Bike Calories

20 Seconds Rest

Score is lowest rep total of the 8 rounds

05/08/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Alternating Groin Stretch

Slow Air Squats

Knuckle Drags*

Russian Kettlebell Swings

Active Samson

Kettlebell Goblet Squats

Kettlebell Strict Press (Right Arm)

Kettlebell Strict Press (Left Arm)

Warmup performed with one light kettlebell

*From a standing position with one leg stagger slightly in front of the other, reach knuckles towards the ground to stretch the hamstrings. Alternate legs each rep.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Stiff Legged Deadlifts

5 Front Squats

Metcon (Time)

21-15-9:

Front Squats 135/93

Kettlebell Swings 70/53

400 Meter Run

05/07/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Mountain Climbers

Moderate Row

Push-up Shoulder Taps

Faster Row

Push-up to Down Dog

1 min Chest Stretch

1 min Childs Pose

Lead Foot (3 Rounds for reps)

4 min AMRAP:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups*

rest 4 minutes

4 min AMRAP:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

4 min AMRAP:

15/9 Calorie Row

15 Burpees

15 Pull-ups

*RX will do pull-ups in the 1st and 3rd round