Author: honeybadgergym

04/18/2018

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

Metcon (Time)

RX for time:

50 Rig Target Burpees

200 Single Unders

50 Shuttle Runs

200 Single Unders

50 Rig Target Burpees

RX+ for time:

1500m row

100 Double Unders

50 Calorie Bike

100 Double Unders

1500m row

*RX+ can look back to 12/18/2017 to compare scores

04/17/2018

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
Spencer Arnold snatch warmup w/pvc or barbell if capable

Snatch (10ish min to work to a heavy single )

Full snatch is the goal today, but power is acceptable if it allows us to keep better movements.

Metcon (AMRAP – Reps)

RX+ 9 min AMRAP:

1 Ring Muscle-ups

1 Squat Snatch 135/93

2 Ring Muscle-ups

2 Squat Snatch

3 Ring Muscle-ups

3 Squat Snatch

…

Up by (1) rep until finish

We’ll scale movements as need be to match your goals.

RX 9 min AMRAP:

2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches

…

Up by (2) reps until finish

04/16/2018

By

Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Metcon (Time)

2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings 53/35

400 Meter Run

26 Sit-ups

400 Meter Run

26 Deadlifts 75/55

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps 24/20

*40 min cap

*scale for the workout for yourself, so the wod doesn’t scale it for you 🙂

04/14/2018

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

Team of 3

10 minutes:

125/100 Cals

ME Clean & Jerks 135/95

Rest 2 minutes

8 minutes

100/75 Cals

ME Power Snatches 115/75

Rest 2 minutes

6 minutes

75/50 Cals

ME Thrusters 95/65

04/13/2018

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

Metcon (Time)

RX+ for time:

1000m Row

30 Deadlifts 225/155

50 Bar Facing Burpees

*scale for intenisty

*Choose a weight you could do 20+ reps unbroken and still function well afterwards.

*If lateral burpees or burpees keep you moving faster, lets go with those today.