Author: honeybadgergym

07/24/2018

By

Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

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

Metcon (Time)

21-15-9:

Deadlifts 275/185

Box Jumps 30/24″
Deadlifts should be something you can lift for 10-15 reps unbroken when fresh. Heavy, but doable. We’re trying to jump to a higher box than we normally use in workouts, but not at the expense of safety. Be smart, move well, have fun!

07/23/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

200 Meter Run

Quad Pulls

Knee Tucks

Alt. Cross Kicks

10 Knuckle Drags

Alt. Groin Stretch

Cradle Stretch

Samson Stretch

Spiderman Crawl

Inchworm

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Metcon (Time)

3 Rounds:

800 Meter Run*

30 Wallballs 20/14

30 Alt. DB Snatches 50/35

*if unable to run, 50/35 cal bike or 1000/800m row.
Choose a medicine ball and dumbbell weight that you’re capable of holding on for 25+ repetitions unbroken when fresh. We’re trying to get each movement done in 1-3 sets.

07/21/2018

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

Metcon (AMRAP – Reps)

Teams of 3:

7 min AMRAP:

100/70 Calorie Bike

Max Clean and Jerks 135/93

Rest 3 Minutes

6 min AMRAP:

80/60 Calorie Bike

Max Power Snatches 115/78

Rest 3 Minutes

AMRAP 5:

60/40 Calorie Bike

Max Thrusters 95/63

07/20/2018

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

Metcon (Time)

Every 3 Minutes for 21 Minutes(7 rounds):

400m run*

12 Toes to Bar

*start each run from your ttb station

*slowest round is your score
Scaling options:

Shorter run

Row or Bike

less toes to bar(ideally ttb can be done in 1-2 sets max)

07/18/2018

By

Honey Badger Gym – CrossFit

cardiNO (warm-up) (No Measure)

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

Death Race (Time)

5 rounds:

15/10 Calorie Bike

10 Burpees

Metcon (No Measure)

5 min elbow plank:

Every break 30 mountain climbers(2for1)