Author: honeybadgergym

12/30/2015

By

Honey Badger Gym – CrossFit

(No Measure)

3 min bike or row

inch worm half way

10 bar bell good mornings

runners stretch/hip flexor stretch half way

10 bar bell good mornings

alt. groin stretch half way

10 bar bell good mornings

runners stretch squat stand up half way

10 barbell good mornings

10 barbell thrusters

then with empty barbell

5 power cleans

5 push jerks

5 front squats

5 hang cleans

5 split jerks

misfit clean complex (Find new 1RM)

1 power clean

1 push jerk

1 front squat

1 hang clean

1 split jerk

Metcon (AMRAP – Rounds and Reps)

as many sets as possible in 7 min:

7 unbroken hspu

12/29/2015

By

Honey Badger Gym – CrossFit

shoulder prep circuit (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then

3 rounds:

10 strict ring dips or pushups

20 cal bike or row

Bench Press (work to heavy close grip triple)

for close grip, at least the two index fingers should be inside knurl on the barbell.

Metcon (Time)

1000m row

30 power cleans 135/93

15 bar muscle ups

RX+ use ring muscle ups
scale for muscle ups will be 2 pushup burpees.

Drop to ground, pushup 1, pushup 2 to feet, jump and clap.

12/28/2015

By

Honey Badger Gym – CrossFit

(No Measure)

15 ab mat situps, then partner up and complete 3X12(each) ab mat med ball sit-ups tossing back and forth.

Between each set of sit-ups, perform alt. groin stretch half way, inch worms half way, and runners stretch squat stand up half way.

3 rounds:

15 empty bar OHS

15 pullups, jumping pullups, or ring rows

Back Squat (Find new 5RM Back Squat)

stay smart, stay focused!

Metcon (Time)

3 rounds:

10 Power Snatch 115/73

10 OHS 115/73

10 Sumo DLHP 115/73

10 Bar Facing Burpees

12/23/2015

By

Honey Badger Gym – CrossFit

(No Measure)

4 rounds:

60 ft hs walk or

45-60 sec HS hold or

30 weighted shoulder activates

alt. groin stretch halfway and runners stretch/hip flexor stretch halfway between sets.

3 rounds:

400m row

10 bent over barbell rows

Metcon (AMRAP – Reps)

15 min AMRAP:

15 hspu

15 Front Squats 135/93

15 hspu

15 Front Squats 165/113

15 hspu

15 Front Squats 185/123

15 hspu

15 Front Squats 205/133

(120 reps)

Max Effort double-unders in remaining time.

12/22/2015

By

Honey Badger Gym – CrossFit

(No Measure)

3 rounds:

10 russian swings

10 burpees

alt. groin stretch half way

inch worm half way

runner stretch/hipflexor half way

inch worm half way

shoulder stretch 1 min each side

snatch warmup

5 jump shrugs

5 high & outsides

5 muscle snatches

5 balance to power

5 OHS

5 sotts press

5 duck walks forward/backward

misfit snatch complex (2 snatch complexes E2MOM for 10 min @ 80-90% 1rm)

1 snatch + 1 OHS + 1 hang snatch + 1 OHS
If 1rm not known, pick a manageable weight to work with. If percentages are too heavy, scale back(dont be a dummy). Use same weight for the entire piece.

Metcon (Time)

63-54-45-36-27-9

Double Unders

21-18-15-12-9-3

Deadlifts 155/105

RX +

21-18-15-12-9-6-3

Assault Bike Calories

Deadlifts @155

(Reset Bike after every round)
no penalty for single unders