Author: honeybadgergym

08/23/2017

By

Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

One ARM Overhead Carry (3x75m each arm at 100%)

Metcon (AMRAP – Reps)

4 x 20sec on/10 sec off:

Sit-ups

Deadlifts 155/105

Sit-ups

Deadlifts 155/105

Complete all 4 sets of one movement before

advancing to next.

08/22/2017

By

Honey Badger Gym – CrossFit

Metcon (3 Rounds for reps)

4 min AMRAP:

15-12-9*

Wallballs (20/14)

Chest to Bar Pull-ups*

Max Calorie Bike(or row) in Time Remaining

rest 4 minutes

4 min AMRAP:

15-12-9*

Wallballs (20/14)

Toes to Bar*

Max Calorie Bike(or row) in Time Remaining

rest 4 minutes

4 min AMRAP:

15-12-9*

Wallballs (20/14)

Pull-ups*

Max Calorie Bike(or row) in Time Remaining

*RX will be 12-9-6 on the gymnastics movements, wallballs remain the same.

08/21/2017

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

Overhead Squat (3 reps E2MOM for 10 min, build by feel)

Weight must be snatched from the floor, no clean and jerks to the back rack today.

Metcon (Time)

21-15-9:

Sumo Deadlift High Pull

Push Press

Lateral Burpees

RX+ 95/63

RX 75/55

08/19/2017

By

Honey Badger Gym – CrossFit

Metcon (3 Rounds for reps)

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/93) in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

1-Mile Run (Time)

Max Effort 1-Mile Run

08/18/2017

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

Front Squat (4 reps E3MOM for 15min @80-85%)

Use the same weight across all sets.

Metcon (Time)

RX+ 3 Rounds:

30/21 Calorie Assault Bike

15 Burpee Box Jump Overs

24/20″

RX 3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps 24/20″