Author: honeybadgergym

04/19/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

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

Split Jerk (E2MOM for 10 min, 3 reps starting at 60%)

Metcon (Time)

3 rounds:

100 air squats

15 hspu

04/18/2016

By

Honey Badger Gym – CrossFit

make money get turnt (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Deadlift (Every 2:30, 4 reps at 60%,70%,75%,80%)

Metcon (AMRAP – Reps)

4 rounds:

40 sec ME calorie row

20 sec rest

20 sec pull-ups

40 sec rest

04/16/2016

By

Honey Badger Gym – CrossFit

Busy Badger (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

Power Clean (15 min to establish 1RM)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

04/15/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10
after the bike or row, perform 8-10 ring rows after each movement.

Back Squat (15 min to find 3RM)

2017 cycle 1 test 4 (AMRAP – Reps)

in 8 minutes:

row 600/500m

50 CTB pull-ups

Max Rep Clean and Jerks 155/103 in remaining time.

04/13/2016

By

Honey Badger Gym – CrossFit

Spencer Arnold snatch warm-up (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse
followed by a 10 min SLAMRAP:

10 empty bar hi hang snatches

20 calorie bike or row

30 doubles or singles

Snatch (15 min to find 1RM)

full is preferred, but power is acceptable.

2017 cycle 1 test 3 (AMRAP – Rounds and Reps)

20 min AMRAP:

30 wall balls 20/14

20 box jump overs 24″/20″

10 power snatches 135/93