Author: honeybadgergym

03/29/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

EMOM 8:

1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Hip Out and Ins

5th Minute: Hips In and Outs

6th Minute: Straight Leg Reaches

7th Minute: Side Shuffles

8th Minute: Shuttle Runs

Barbell Warmup

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Strict Press

Metcon (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” 135/93

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

03/27/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Round

Partner 1: Fish Game

Partner 2: 10 Empty Bar Deadlifts + 10 Box Step-ups

Rest 1 Minute

1 Round

Partner 1: Fish Game

Partner 2: 10 Bunny Hops + 5 Low Box Jumps

Switch when partner is done with their work on the bar/box. Best fish game for each round score is the winner.

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 50/35 Calorie Row

Immediately Into…

12 Deadlifts (185/135)

8 Box Jump Overs (24/20)

Rest 5 Minutes

5 min AMRAP:

Buy-In: 35/25 Calorie Row

Immediately Into…

8 Deadlifts (225/155)

8 Box Jump Overs (24/20)

Rest 5 Minutes

5 min AMRAP:

Buy-In: 20/15 Calorie Row

Immediately Into…

4 Deadlifts (245/165)

8 Box Jump Overs (24/20)

03/26/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

2 Rounds

30 Seconds Each:

PVC Pass Throughs

Push-up to Down Dog

PVC Overhead Squats

Push-up to Down Dog

PVC V-Ups on Floor

*More narrow on Overhead Squats and Pass Throughs on the second round

Power Snatch (pull+hi pull+power snatch, build EMOMx8)

Metcon (Time)

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees
This should be a 15-20 minute workout, so lets modify accordingly.

We will cap the workout at 20 minutes, as RX must be done before then.

03/25/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Single Unders

Air Squats

Single Unders

Front Squats

Single Unders

Push Press

Single Unders

Thrusters

*Front squats, push press, and thrusters with a light set of dumbbells

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

30 Single Arm DB Push Press (50/35)*

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

*switch arms every 5 reps on push press
DUMBBELL PUSH PRESS:

Weight you can complete unbroken when fresh

Ideally completed within 3 sets during the workout

WALLBALLS:

Weight you can complete unbroken when fresh

Ideally completed within 3 sets during the workout

DOUBLE UNDERS:

Choose a variation or number you can complete with 45 seconds