Author: honeybadgergym

09/19/2017

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

Metcon (Time)

RX+ For Time:

80 Double Unders

80 Air Squats(no hands)

800 Meter Run(HB”400″+F4L)

Food4Less Burden Run 45/25

40 Kettlebell Swings 70/53

30/20 Calorie Assault

RX For Time:

160 Single Unders(or 80dubs)

80 Air Squats(no hands)

800 Meter Run(HB”400″+F4L)

Food4Less Burden Run 45/25

40 Kettlebell Swings 53/35

30/20 Calorie Row

Fitness For Time:

750/600m row

60 Air Squats

800 Meter Run(HB”400″+F4L)

50 Russian Swings

40 Mountain Climbers

09/18/2017

By

Honey Badger Gym – CrossFit

Tabata Barbell (AMRAP – Reps)

Tabata Deadlift 185/135

rest 1 min

Tabata Hang Power Clean 135/95

rest 1 min

Tabata Front Squat 95/65

rest 1 min

Tabata Push Press 75/55

The Tabata Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals(4min). Score is total reps for all 32 intervals.

09/16/2017

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP, w/ a partner:

30 KB Swings

30 Burpees over partner in elbow plank position

30 Cal Row

30 Box Jumps

30 Hand Release Push-ups

09/15/2017

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

Front Squat (5 reps at 75% E2.5MOM for 12.5min)

Metcon (Time)

RX+ 21-15-9

Squat Snatch 95/63

C2B pull-ups

RX 15-12-9

Power Snatch 75/55

Overhead Squats 75/55

Pull-ups

09/13/2017

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

Back Squat (3×5 RDLs @65% of 1RM back squat)

Metcon (3 Rounds for reps)

5 min AMRAP:

50 Wall Ball Buy-In

12 Deadlifts 185/135

12 Bar Facing Burpees

Rest 5:00

5 min AMRAP:

35 Wall Ball Buy-In

9 Deadlifts 225/155

9 Bar Facing Burpees

Rest 5:00

5 min AMRAP:

20 Wall Ball Buy-In

6 Deadlifts 275/185

6 Bar Facing Burpees

RX:

155/105

185/135

225/155

Bar over burpees