Author: honeybadgergym

04/12/2017

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP in teams of 3:

7 Kettlebell Swings 70/53

7 Box Jumps 24/20

20 Mountain climbers(2for1)

7 hand release push-ups

20 Mountain climbers(2for1)

*partners alternate complete rounds

*if working solo, rest 2 min after each completed round

04/11/2017

Honey Badger Gym – CrossFit

Shoulder Press (3 reps E2MOM for 8 min @ 85%)

Metcon (Time)

3 Rounds:

50 Double-unders

20 Wallballs 20/14

-30 burpees(RX+ 50 cal bike)

2 Rounds:

50 Double-unders

20 Wallballs 20/14

-20 burpees(RX+ 35 cal bike)

1 Round:

50 Double-unders

20 Wallballs 20/14

-15 burpees(RX+ 20 cal bike)

04/10/2017

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

Front Squat/Back Squat Cycle (4 sets of 7FS/13BS @ 70% rest 2ish min)

All percentages will be taken from your front squat. The sets will start with front squats, immediately followed by back squats. Do not rest between the two.

Metcon (AMRAP – Reps)

12 min EMOM:

Min 1: 1 Round of Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean&Jerks 135/93

RX+ strict pull-ups(feet start off the ground and arms completely locked out)

04/08/2017

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Metcon (Time)

Teams of 3:

100 Calorie Row

75 Burpees over Bar

50 Squat Cleans

100 Toes to Bar

50 Squat Cleans

75 Burpees over Bar

100 Calorie Row

RX+ 135/93

RX 115/80