Author: honeybadgergym

04/05/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

40 Seconds

Easy Row

Easy Bike

Easy Side Lunges

30 Seconds

Moderate Row

Moderate Bike

Moderate Side Shuffles

20 Seconds

Faster Row

Faster Bike

Faster Shuttle Runs

Metcon (AMRAP – Reps)

5 x 4 min AMRAP’s:

30/20 Calorie Row

20/14 Calorie Bike*

AMRAP 10 Meter Shuttles*

4 Minutes Rest Between Rounds

*rx+ 30/20 bike

*Shuttle runs are you score and the minimum work requirement. Starting from the turf, every touch of the wall is a rep, every touch of the turf is a rep.

04/03/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Easy Single Unders

Mountain Climbers

Air Squats

Higher Single Unders

Push-up to Down Dog

Air Squats with Hands Overhead

Faster Single Unders

Push-up Shoulder Taps

Pausing Air Squats with Hands Overhead

Barbell Warmup

10 Calf Raises

5 Strict Press

10 Calf Raises

5 Push Press

10 Calf Raises

5 Push Jerks

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

60 Double Unders

45 Air Squats

21/15 Calorie Bike

15 Push Jerks 135/93*

*RX+ 10 Push Jerks 185/123

04/02/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

8 min AMRAP:

100 Meter Rowling

(turf to wall) Burpee Broad Jump Out

(wall to turf) Walking Lunge Back

*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.

Empty Bar Warmup followed by,

Ankle Stretch Off Box 30 sec each side

Wrist Stretch On Box 30 sec each side

Front Rack Stretch On Box 30 sec each side

Metcon (AMRAP – Reps)

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans (135/93)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans (115/78)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans (95/63)

15 Burpee Box Jump Overs (24/20)
ROW- Adjust calories/intensity to compete in 90 seconds or faster

POWER CLEANS-Should also be able to complete in 90 seconds or less to have time for burpee box jump overs

1st bar: 21+ unbroken when fresh

2nd bar: 25+ unbroken when fresh

3rd bar: 30+ unbroken when fresh

BURPEE BOX JUMP OVERS- No need to stand to full extension