Author: honeybadgergym

11/06/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Easy Bike or Row

5 inchworms + pushup to downward dog

:30 Seconds Moderate Bike or Row

Active Samson + Air Squat at Top down/back

:30 Seconds Faster Bike or Row

Active Spidermans down

Alternating Groin Stretch back

w/ empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Pigeon Pose + Wrist Stretch 1 Minute Each Leg

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

10 Thrusters 135/93

15 Chest to Bar Pull-ups

20/15 Calorie Bike

RX: 115/80, pull-ups, bike or row(coaches choice)

11/05/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Push-up to Down Dog

Active Samson

PVC Pass Throughs

Easy Single Unders

Active Spidermans

PVC Pass Throughs

Higher Single Unders

Slow Air Squat

PVC Pass Throughs

w/ empty barbell:

5 Kang Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Hang Muscle Snatches

Child’s Pose on Box – 1 Minute

Box Supported Ankle Stretch – 45 Seconds

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)*

Rest 5 Minutes

5 min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

5 min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)

*burpees will be box facing
choose weights that could be completed for 25, 20 and 15 unbroken when fresh in each AMRAP.

11/04/2018

By

Honey Badger Gym – Extra Guac

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

25 Russian Kettlebell Swings (70/53)

25 AbMat Sit-ups

250 Meter Row

25 AbMat Sit-ups

11/03/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Jog (In Circle Around Room or Shuttle Runs)

Active Samson

Pigeon Pose (:30 Seconds Per Side)

:45 Seconds

Moderate Jog

Active Spidermans

Squat Hold

:30 Seconds

Faster Jog

Push-up to Down Dog

PVC Pass Throughs

Empty Bar:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

15 Power Snatches (75/53)

200 Meter Run

15 Thrusters (75/53)

200 Meter Run

15 Clean and Jerks (75/53)

200 Meter Run

*if your bar bounces, plates bend or taco, 5 burpees on the spot. Save the weights! Put them down with effort like you lift them!

11/02/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Bike

Easy Row

Active Samson

Moderate Bike

Moderate Row

Active Spidermans

Faster Bike

Faster Row

Push-up to Down Dog

Athletes will start at different stations and rotate through the three rounds

Metcon (AMRAP – Reps)

RX+Teams of 3

3 Rounds:

4 Minute Row for Calories

3 Minute Bike for Calories

2 Minute Burpees Over Rower*

*burpees must be lateral jumps over the rower, no turning to face the rower before jumping over.

*only one partner works at a time, switch at any time

RX(only if enough machines are available, or numbers are off. Coaches will make adjustments as needed.)

3 Rounds:

3 Minute Bike Calories

2 Minute Row Calories

1 Minute Lateral Burpees over Rower

Rest 2 Minutes Between Rounds