Author: honeybadgergym

08/28/2017

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

Snatch (12 min to establish a heavy single)

You will only be allowed one attempt after your first miss, make your jumps smart.

Metcon (AMRAP – Reps)

RX+ 15 min AMRAP:

50 Double Unders

18/12 Calorie Assault Bike

15 DB Hang Squat Cleans (50/35)

RX 5 rounds for max reps:

30 sec ME double unders

30 sec rest

30 sec ME bike or row for Cals

30 sec rest

30 sec ME DB hang squat cleans(note weight used)

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (No Measure)

4 Rounds, building in weight:

12 Dumbbell Bench Press

12 Dumbbell Bent Over Rows (each arm)

12 Dumbbell Reverse Lunges (50’s/35’s, from hang position)

followed by…

100 reps band pull aparts. Switch between over and underhand on each break.

08/25/2017

By

Honey Badger Gym – CrossFit

Back Squat (5 reps E2MOM for 6 min @ 75%)

Metcon (Time)

3 rounds:

35 burpees

100 double unders

Farmers walk to dumpster 70/53

08/23/2017

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

One ARM Overhead Carry (3x75m each arm at 100%)

Metcon (AMRAP – Reps)

4 x 20sec on/10 sec off:

Sit-ups

Deadlifts 155/105

Sit-ups

Deadlifts 155/105

Complete all 4 sets of one movement before

advancing to next.

08/22/2017

By

Honey Badger Gym – CrossFit

Metcon (3 Rounds for reps)

4 min AMRAP:

15-12-9*

Wallballs (20/14)

Chest to Bar Pull-ups*

Max Calorie Bike(or row) in Time Remaining

rest 4 minutes

4 min AMRAP:

15-12-9*

Wallballs (20/14)

Toes to Bar*

Max Calorie Bike(or row) in Time Remaining

rest 4 minutes

4 min AMRAP:

15-12-9*

Wallballs (20/14)

Pull-ups*

Max Calorie Bike(or row) in Time Remaining

*RX will be 12-9-6 on the gymnastics movements, wallballs remain the same.