Thursday Suggestion
Honey Badger Gym – CrossFit
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
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
in teams of 2, alternating complete rounds:
complete 5 rounds each of :
30/20 cal row
15 down/back 24′ shuttle runs
30 double unders
*coaches may scale reps for intensity
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
RX+ 20 min AMRAP:
1 Deadlift (405/285#)
10 T2B
15 Barbell Burpees
RX=315/205
*we’re looking for a heavy deadlift today, but not at the expense of safety. Take your time and use proper mechanics for every single performed today. Coaches will guide you in the right direction for weight.
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
we will transition directly into 3×3 snatch pulls at 80% E2MOM, posture up!
15 min AMRAP:
30 Wallballs 20/14 to 10ft
20 Power Snatch 75/55
5 Ring Muscle-ups
RX=bar mu
scale will be 10 reverse med ball burpees
100 Double-unders
50 Calorie Row
50 Sit-ups
80Double-unders
40 Calorie Row
40 Sit-Ups
60 Double-unders
30 Calorie Row
30 Sit-ups
40 Double-unders
20 Calorie Row
20 Sit-ups
20 Double-unders
10 Calorie Row
10 Sit-ups