Author: honeybadgergym

06/18/2018

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

Back Squat (10ish min to work to a heavy 3)

Metcon (Time)

4 rounds:

400m run

50 air squats(no hands)
A good option for scaling would be to decrease reps or do 1 less round. This is a lot of squats and running, lot of week left.

06/16/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

In teams of 3(25min cap):

300 Double Under Buy-in

All 3: 80 Wall Balls 30/20

Partner 1: 20/14 Calorie Bike

All 3: 60 Toes To Bar

Partner 2: 20/14 Calorie Bike

All 3: 40 DB Box Step overs 50/35

Partner 3: 20/14 Calorie Bike

All 3: 20 Axle Bar Squat Cleans 165/115

100 Burpee Over Bar Buy-out

06/15/2018

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (No Measure)

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

“Lynne” with options (5 Rounds for reps)

RX+ 5 Rounds for Reps:

Body Weight Bench Press

Strict Pull-ups

RX 5 Rounds for Reps:

Bench Press (BW/80%BW)

Kip pull-up w/ negative down or strict pull-ups

06/13/2018

By

Honey Badger Gym – CrossFit

Power Snatch (10ish min to find a heavy 3 position complex)

Position 1: hip

Position 2: above knee

Position 3: floor

Touch and go, no dropping in between.

Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats(no hands)

15 Power Snatches 115/78

06/12/2018

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Kelen Helly (Time)

400m run

30 Box Jumps 24/20

30 Wall Balls 20/14

400m run

21 KB Swings 53/35

12 Pull-ups

400m run

21 KB Swings

12 Pull-ups

400m run

30 Box Jumps

30 Wall Balls