06/16/2017

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

Clean Pull ((5sets)3reps E2MOM w/ a 2 count pause at the knee)

We will begin around 100% of your 1RM clean and build moderately. Focus on bar path and solid positioning throughout the lift. Start strengthening that hookgrip as well!

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Clean (Just to check your 1RM )

Power Clean (Just to check your 1RM)

Thursday Suggestion

Honey Badger Gym – CrossFit

Metcon (Time)

100 DU

50 Sit-ups

Dumpster Run

80 DU

40 Sit-ups

Dumpster Run

60 DU

30 Sit-ups

Dumpster Run

40 DU

20 Sit-ups

Dumpster Run

20 DU

10 Sit-ups

Dumpster Run

06/14/2017

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Movement + snatch prep(coaches choice)

Snatch (Build: hi hang+above knee+floor)

Reps will be touch and go, movement and successful lifts are the goal.

Metcon (No Measure)

12 min EMOM for quality:

1) 40 sec ME strict pull-ups

2) 40 sec ME hollow rocks

3) 40 sec ME strict handstand push-ups

06/13/2017

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

Metcon (3 Rounds for reps)

4 min AMRAP:

27 Hang Power Cleans 115/73

27 Wallballs 20/14

27 Calorie Bike

Rest 4:00

4 min AMRAP:

21 Hang Power Cleans 115/73

21 Wallballs 20/14

21 Calorie Bike

Rest 4:00

4 min AMRAP:

15 Hang Power Cleans 115/73

15 Wallballs 20/14

15 Calorie Bike

RX+ 135/93, WBs to 10ft

06/12/2017

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

Front Squat (12minE2MOM 2×70,75,80,85%, 2×1@90%)

Metcon (AMRAP – Rounds and Reps)

18min AMRAP w/a partner:

30 KB Swings 70/53

20 Box Jump Overs 20″

15 Toes to Bar

10 Goblet Squats 70/53

RX+ 18min AMRAP:

18/12 Calorie Row

15 Box Jump Overs 24/20″

12 TTB

9 DB Front Squats 50s/35s