Author: honeybadgergym

08/02/2017

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

Power Clean (10 min EMOM, details in comments)

A) 5 min EMOM: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)

B) 5 min EMOM: Heavy Power Clean

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

1 Power Cleans*

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders

*Add (1) Power Clean per round

RX+ 155/103

RX 135/93

08/01/2017

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

Metcon (Time)

RX+ For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

Bergeron Beep Test:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

RX for Time:

8 rounds w/ a partner(alternate complete rounds):

2 rounds of beep test

15 calorie row

07/31/2017

By

Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

Single Arm Dumbell Press (3×8 each arm @10rm, rest 1 min)

Metcon (Time)

5 rounds:

Food4Less Lap

15 Power Snatches 75/55

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

10 min AMRAP:

3 Calorie Row

3 Hand Release Push-ups

6 Calorie Row

6 Hand Release Push-ups

9 Calorie Row

9 Hand Release Push-ups

……climbing by 3 reps……

07/29/2017

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 2:

10-9-8-7-6-5-4-3-2-1

Squat Clean

100 Meter Run

RX+ 135/93

RX 115/78

*partners complete full rounds before switching. 10-10, 9-9, etc.