Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
2 Rope Climbs
12 Kettlebell Swings 70/53
22 Calorie Bike
AMRAP 20:
2 Rope Climbs
12 Kettlebell Swings 70/53
22 Calorie Bike
20 jumping jacks
20 swinging jacks
jog down, back in reverse x3
15 jumping jacks
15 swinging jacks
high knees down, back in reverse x2
10 jumping jacks
10 swinging jacks
butt kicks down, back in reverse x1
alternating groin stretch half way
inch worm w/push-up half way
runners stretch hip flexor stretch half way
3 count squat stretch, 3 count hamstring stretch x10 each
then snatch prep(coaches choice)
we’ll take 10-15 building on this complex
12 min alternating EMOM:
Min 1 – 5 Power Snatch @ 75% of todays lift
Min 2 – 15/12 Calorie Row
Min 3 – 15 Ab-mat Sit-Ups
alternate wod(coaches choice):
2RFT:
15 Calorie Row
15 Kipping HPSU
15 C2B
Rest :15 seconds
15 C2B
15 Kipping HPSU
15 Calorie Row
Rest 1:00
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 x2
alt. groin stretch down
lunge steps w/ reach to the sky down
lunges w/ twist into the knee 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
5 Rounds:
3 min AMRAP:
3 Power Cleans (135/93)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds
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+)
30 Box Jumps 24/20″
30 C2B Pull-ups
30 KB Swings 53/35
30 Front Squats 115/80
30 Toes-to-Bar
30 Push Press 115/80
30 Deadlifts 115/80
30 Wallballs 20/14 to 10ft
30 Burpees
30 Double-unders
(RX)
pullups
95/63 for weights
wallballs 10/9ft
20 min alternating EMOM:
15/12 Calorie Bike
30 Double-unders
15/12 Calorie Bike
15 Abmat Sit-Ups