Author: honeybadgergym

04/25/2018

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

Hang Clean (12 min to establish a heavy single for the day)

Full clean is the focus today, but power is acceptable if still building on proper mechanics.

Metcon (AMRAP – Reps)

8 AMRAP:

3 Hang Squat Clean 95/63

3 Toes to Bar

6 Hang Squat Clean

6 Toes to Bar

9 Hang Squat Clean

9 Toes to Bar

…

Up by (3) reps each round

04/24/2018

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: Block Lap

12 Deadlifts 185/135

12 Lateral Barbell Burpees

rest 5 minutes

5 min AMRAP:

Buy-In: Half Block Lap

9 Deadlifts 225/155

9 Lateral Barbell Burpees

rest 5 minutes

5 min AMRAP:

Buy-In: Parking Lot Lap

6 Deadlifts 275/185

6 Lateral Barbell Burpees

04/23/2018

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

DB Thruster (10 reps(building) E2MOM for 10min)

2 dumbbells, 1 thruster.. enjoy!
Immediately following the Thrusters, perform 20 Double Unders, or practice for 30 seconds.

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

30 Double Unders

15 Wallballs 20/14

30 Double Unders

15 Kettlebell Swings 53/35

*45 singles if not doing doubles

*all movements should be able to be performed unbroken, if not, scale for intensity

04/21/2018

By

Honey Badger Gym – CrossFit

Metcon (Time)

RX+ Teams of 3:

For Time:

100/75 Calorie Row

100 Box Jump Overs 24/20

100 Power Snatches 95/63

100 Thrusters 95/63

100 Chest to Bar Pull-ups

100 Thrusters 95/63

100 Power Snatches 95/63

100 Box Jump Overs 24/20

100/75 Calorie Row

25 Minute Time Cap

RX 75/55, pull-ups

2 guys + 1 girl row 90 cals

2 girls + 1 guy row 85 cals

04/20/2018

By

Honey Badger Gym – CrossFit

Tabata Badger (No Measure)

bike or row 3-5 min

in Tabata fashion 20s on/10s off, alternate through the following movements for 12 min:

Jumping Jacks

Hollow Rocks

Lunge Steps in place

Supermans

Bear Crawl

Hollow Rocks

Air Squats

Wide Base Inchworms

you will cycle through each movement 3x

Back Squat (3 paused(2 count) reps E2MOM for 12 min)

Try to build every set. Posture and position should not be sacrificed for more weight. Find your end range and get comfortable there.

Metcon (Time)

30-20-10

Alternating DB Snatch 50/35

Bottoms-up Burpees*

Weighted Step Back Lunges 50/35
*For the bottoms up burpee, chest must hit the ground and both feet must be flush with floor on the up(not toes or one foot, don’t wanna see any air between the bottom of your feet and the floor).