Author: honeybadgergym

09/25/2017

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 (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

55 Power Snatches 95/63

55 Pull-Ups

35 Calorie Assault Bike

55 Handstand Push-ups

RX 15 min AMRAP:

55 Power Snatches 75/55

35 Pull-Ups

35 Burpees

55 DB Push Press 35/25(or hspu)

09/23/2017

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 (AMRAP – Rounds and Reps)

20 min AMRAP:

7 Power Cleans

7 Burpees

Dumpster Run

RX+ 135/93

RX 115/80

09/22/2017

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

Thruster (10 min to work to a heavy single)

Metcon (Time)

RX+ 5 rounds:

20 cal row

10 thrusters 115/80

RX 5 rounds:

20/15 cal row

10 thrusters 95/63

Metcon (AMRAP – Reps)

Fitness 12 min AMRAP:

Score is calories

Switch from the bike or row every 10 thrusters, note weight used

09/20/2017

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

Power Snatch (10 min EMOM, rest 5 min, 10 min for heavy single)

10 min EMOM:

0:00 – 4:00: 3 Pausing Snatch Grip Deadlifts

5:00 – 9:00: 3 Snatch High Pulls

rest 5 minutes

10 Minutes:

Build to Heavy Power Snatch

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

10 TTB

10 Burpees