Author: honeybadgergym

10/31/2017

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

Metcon (Time)

For Time:

Food4Less Lap

30 Wall Balls 20/14

30 Box Jumps 24/20”

Food4Less Lap

21 Kettlebell Swings 53/35

12 Pull-Ups

Food4Less Lap

21 Kettlebell Swings 53/35

12 Pull-Ups

Food4Less Laps

30 Wall Balls 20/14

30 Box Jumps 24/20“

10/30/2017

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 (Time)

RX+/RX For Time*:

15-12-9

Calorie Row

Power Snatch 95/63(75/55)

directly into…

15-12-9

Calorie Bike

Clean and Jerks 95/63(75/55)

Fitness For Time:

12-9-6

Calorie Row

Power Snatch

directly into…

12-9-6

Burpee

Clean and Jerks
*each section has a time cap, the first 15-12-9 is capped at the 5 min mark, the second at the 10 min mark. If you have time left from the first, you have more time to beat the second cap for a total time. All work must be done before the 1st cap to be as RX.

Handstand Push-ups (10-12 min to work progressions and positions )

Tripod(Hand and head pos.), headstand holds, foot and hip positioning for the kip, handstand kick ups, handstand holds, negatives, attempts with or without pad.

10/28/2017

By

Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Metcon (AMRAP – Reps)

20 min AMRAP in teams of 2:

3 Wall Balls 20/14

3 Kettlebell Swings 53/35

3 Calorie Row

Next round is 6’s, then 9’s, etc…

Partners complete full rounds

10/27/2017

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

Deadlift (3 reps EMOM for 7 min)

Starting around 60-70%, build every set. Reset every rep, no touch and go. 7 sets staying within the time domains, stay focused.

Metcon (Time)

RX+ 4 Rounds:

21 Deadlifts 135/93

15 Box Jump Overs 24/20”

9 Push Jerks 135/93

10/25/2017

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

Squat Clean (12 min to find a heavy single )

Metcon (Time)

RX+ 2 Rounds:

Food4Less Lap

21/15 Calorie Bike

12 Squat Cleans 135/93

Rx 2 Rounds:

Food4Less Lap

40 Split Jumps

12 Squat Cleans 95/65
This is meant to be a fast workout. If a weight or a movement will slow you down dramatically, we’ll scale for intensity!

Metcon (AMRAP – Reps)

2 min amrap bonus!

Double Unders

*We’ll all give it our best go!