Author: honeybadgergym

04/28/2016

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

Pause Drill

Alternate between adding in and taking away the “Body Away” pause position. Have a friend or coach operate the drill and tell you when to “go” from pause position to pause position. Total time will be 8 minutes of drill.

2x

2min Arms Away, Catch

2min Arms Away, Body Away, Catch

Metcon (No Measure)

Row x 1000m, 1000m, 1500m, 2000m w/4:00 rest

Drag Factor/Damper: Open

Stroke Rate: Open

Split: 2k+4, 2k+6, 2k+6, 2k+8

Rest: 4:00/piece

04/27/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

5 slow rounds:

10 barbell jumping goodmornings

15 barbell rows

20 doubles or singles

then

(snatch grip)

5 jump shrugs

5 high and outsides

5 muscle snatches

5 alt. squat + snatch balances (10 total squats)

Snatch (E2MOM 3 reps starting around 60%)

reps can be touch and go, or dropped and reset for each. If dropping do not take more than 5 seconds to get back to the bar.

Metcon (Time)

Run(left) to curb & back

rest 60 seconds

Run 1 lap(food4less)

rest 2 minutes

Run 2 laps

rest 3 minutes

Run “honey badger 400” route + food4less lap + another “honey badger 400” route…

04/26/2016

By

Honey Badger Gym – CrossFit

make money get turnt (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

push press+push jerk+split jerk (E2MOM for 10 min 1 complex, build by feel)

Metcon (AMRAP – Reps)

AMRAP 6 Minutes:

2 Squat Cleans 185/123lbs

2 TTB

2 Squat Cleans 185/123lbs

4 TTB

2 Squat Cleans 185/123lbs

6 TTB

2 Squat Cleans 185/123lbs

8 TTB

etc…

04/25/2016

By

Honey Badger Gym – CrossFit

shoulder prep circuit (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then 3 slow rounds:

40 doubles or singles

20 lunge steps w/ plate OH

Deadlift (E2MOM 3 reps at 60% 65% 70% 75% 82.5%)

Metcon (Time)

For Time:

20-16-12-8-4

Front Rack Lunge Step 135/93

HSPU
Lunge steps can be performed forwards or backwards in place, but must be stood up tall with feet together for rep to count. Back knee will lightly touch the floor before standing tall as well.

push press or hand release pushup can be suitable scales for HSPU.

04/22/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 min straddle stretch

2.5 min lizard stretch each leg

2 min saddle stretch

then

50 box step ups w/box around knee height(men use no more than 35lbs in each hand, ladies no more than 25lbs).

Back Squat (5-5-5 @ 70-80% rest 2 min between)

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
rest as needed between sets, but don’t wait all day.

Scaling for bench: 70-80% of BW or 1RM, note weight used in comments.

Pull-ups will be strict today, find a scale that allows you to reach at least 6-8 reps or more a round.