Author: honeybadgergym

02/11/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

20 Seconds Each:

Easy Shuttle Runs

Quad Stretch

Knees to Chest

Straight Leg Kicks

Cradle Stretch

Moderate Shuttle Runs

Walking Samson

Walking Spidermans

3 Air Squats + 1 Broad Jump

Walkouts

Faster Shuttle Runs

Side Lunges

Side Shuffles

High Knees

Butt Kickers

Metcon (Time)

Every 4 min x 6 Rounds:

12 Alternating DB Snatches (50/35)

12 Burpees Over Dumbbell

12 Shuttle Runs*

*we’ll perform snatches and burpees on the turf, so we can start shuttle runs from there. Each length is one rep(hand touches the wall, foot or hand touches the green).

*slowest time is your score
DUMBBELL POWER SNATCHES

Choose a weight you can go unbroken with throughout the workout

Alternating arms with each rep

BURPEES OVER DUMBBELL

Burpees are completed lateral over the dumbbell

Feet should pass over the bell, not around it

02/09/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Active Samson

Front Rack Stretch

Moderate Bike

Active Spidermans

Right Side Pigeon

Faster Bike

Push-up to Down Dog

Left Side Pigeon

3 Stations. One Partner at Each. Rotate through bike, stretch, and mobility.

Metcon (Time)

Teams of 3

For Time (30 Minute Cap)

3 Rounds:

30 Deadlifts 95/63

30 Hang Power Cleans

30 Push Jerks

100/70 Calorie Bike

2 Rounds:

30 Deadlifts 135/93

30 Hang Power Cleans

30 Push Jerks

100/70 Calorie Assault Bike

1 Round:

30 Deadlifts 175/123

30 Hang Power Cleans

30 Push Jerks

02/08/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 round blood flow starter:

Round 1: Easy Row 100m then 10 PVC OHS

Round 2: Med Row 100m then 10 V-Ups

Round 3: Fast Row 100m then 10 PVC Thrusters

20 Seconds Each:

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

30 Overhead Squats 95/63

30 Box Jumps 24/20″

30 Toes to Bar

30/21 Calorie Row
We’re looking to move for all 20 minutes today, so choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward the whole time.

OVERHEAD SQUATS:

Choose a weight you are capable of completing 25+ reps unbroken when fresh

Ideally finished in no more than 3 sets within the workout

BOX JUMPS:

Regular box jumps requiring full extension of the hips on each rep

TOES TO BAR:

Pick a number or variation you can complete in no more than 3 sets when fresh