Author: honeybadgergym

11/14/2017

By

Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups
Then snatch prep

Power Snatch (2 reps EMOM x 10)

We’ll start moderate and build by feel. You do not have to build every set.

Metcon (Time)

RX+ 5 Rounds:

15 Power Snatches 75/55

30 Double Unders

Dumpster Run

RX 4 Rounds:

15 Power Snatches 75/55

60 Single Unders

Dumpster Run

11/13/2017

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Warm-up (No Measure)

#1

3 rounds:

10 hollow/arch swings

3-5 strict pull-ups or 8 ring row

#2

3 rounds:

5 kipping pull-ups or 5 kips with a hip to bar

10 hollow rocks

#3

3 rounds:

1 kip, 1 pull-up, 1 c2b or attempt 2-3 kipping pull-ups

10 air squats

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

10 Thrusters 135/93

30 Calorie Row

16 Chest to Bar Pull-Ups

RX 20 min AMRAP:

10 Thrusters 115/80

20 Calorie Bike or Row

16 Pull-Ups

11/10/2017

By

Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Metcon (AMRAP – Rounds and Reps)

Teams of 3

25 min AMRAP:

10 DB Zercher Reverse Lunges (30-45/40-60)

10 KB SDHP (26-35/44-53)

20 Lateral Hops over DB

200 Meter Row

Relay style, next partner goes after Row is complete.

Metcon (Time)

Solo Work

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/80)

11/08/2017

By

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Deadlift (3 reps E2MOM for 10 min)

We’ll reset every rep, build by feel starting at 70%

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18 min AMRAP:

7 Deadlifts 205/145

Light Pole Run

7/5 Calorie Bike or Row

Partners complete full round, then switch.

Metcon (AMRAP – Rounds and Reps)

Solo 15 min AMRAP:

10 Deadlifts 225/155

15 Calorie Row

20 Wallballs 20/14