Author: honeybadgergym

06/04/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 min bike row or jog

Then,

30 seconds each:

Knuckle Drags

Spiderman Crawl

Samson Stretch left side

Samson Stretch right side

Push-up to Down Dog

Air Squats

Then,

Rig length lateral slides down and back 2x

Front rack stretch/tricep stretch x30sec

wrist Stretch x30sec each side

1 min barbell warrior stetch

Then,

5 good mornings

5 back squats

5 elbow rotates

5 strict press

5 RDLs

5 thrusters

Squat Clean Thruster (1 rep EMOMx10min )

Build by feel, but you do not have to build every minute

Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans 135/93

15 Lateral Barbell Burpees

15 Hang Squat Cleans 135/93

9 Lateral Barbell Burpees

9 Thrusters 135/93

06/02/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ with a partner:

80/60 cal row*

40 synchro jump lunges

80 Shoulder to OH (125/83)

40 synchro jump lunges

80/60 cal row

*men switch every 20 cals, women switch every 15

RX weight (95/63)

RX can do synchro stepping lunges

06/01/2018

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
With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 RDLs

5 Front Squats

Metcon (Weight)

E2MOM for 14 minutes(7 rounds):

36 Double Unders

9 Toes to Bar

3 Power Cleans*

*score for today is the heaviest triple completed on power cleans. Must be 3 consecutive lifts in a row, no misses in between. All reps must be completed inside the 2 minute window.

Less reps, 30 seconds of double under practice, or 72 singles will be the scale for today on jump rope

Hanging knee raises or leg raises will be the sub for ttb, controlled kipping positions is the goal.

05/30/2018

By

Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Push Press (5-5-4-4-3-3 Build with each set E2MOM )

Starting with a rational weight, we’re looking to make smart jumps and build to moderate to heavy triple. No more than one attempt will be allowed for each set, be smart.

Metcon (Time)

3 Rounds:

30/21 Calorie Row(or bike ?)*

25 Wallballs 20/14

20 DB Hang Clean&Jerks 50/35*

*if you rowed yesterday, you will bike today and vise versa

*switch hands every 5 reps

05/29/2018

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

Deadlift (5 reps E2MOM for 10min )

Metcon (Time)

RX+ For Time:

50-40-30-20-10: Sit-Ups

21-15-9-6-3: Calorie Bike

10-8-6-4-2: Deadlifts 275/185

RX For Time:

50-40-30-20-10: Sit-Ups

21-15-9-6-3: Calorie Row or Bike

10-8-6-4-2: Deadlifts 225/155