Author: honeybadgergym

06/19/2018

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

Metcon (Calories)

4 minAMRAP:

3 Rounds:

12 Deadlifts 95/63

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row in Time Remaining

rest 4 minutes

4 min AMRAP:

2 Rounds:

12 Deadlifts 135/93

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row in Time Remaining

rest 4 minutes

4 min AMRAP:

1 Round:

12 Deadlifts 155/103

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row in Time Remaining

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