07/25/2017

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 (3 Rounds for reps)

5 min AMRAP:

7 Rounds of “The Chief” 115/78(95/63)

Max Calorie Air Bike

rest 5 minutes

5 min AMRAP:

6 Rounds of “The Chief” 135/95(115/73)

Max Calorie Air Bike

rest 5 minutes

5 min AMRAP:

5 Rounds of “The Chief” 155/105(135/93)

Max Calorie Air Bike

“The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

07/24/2017

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 Snatch (3 reps E2MOM @ 70% for 10 min)

Metcon (Time)

21-15-9:

Alt. DB Snatches 60/45(50/35)

Calorie Row

…Directly into…

21-15-9

Box Jump Over 24/20″

C2B Pull-Ups(pull-ups)

07/22/2017

Honey Badger Gym – CrossFit

Metcon (Time)

For Time:

Reverse HB”400″

2 Rounds of “DT”

Reverse HB”400″

2 Rounds of “DT”

Reverse HB”400″

2 Rounds of “DT”

Reverse HB”400

RX+ (155/103)

RX (135/93)

07/21/2017

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

Clean and Jerk (1 clean + 1 front squat + 1 jerk E2MOM for 10)

Metcon (AMRAP – Reps)

8 min AMRAP:

3 Thrusters 95/63(75/55)

3 Toes to Bar

6 Thrusters

6 Toes to Bar

9 Thrusters

9 Toes to Bar

Etc..

Thursday Suggestion

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

4 rounds of 40sec on /20sec off

Plate to OH 45/35

Calorie Bike

Plate to OH

Calorie Bike

2 Scores(note in comments)

Total Plate to OH

Total Calories on Bike
One end of the plate touches the floor after initial pick up, arms do not need to be locked out for the Overhead portion.