Author: honeybadgergym

02/16/2016

By

Honey Badger Gym – CrossFit

cardiNO (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Power Clean (5 touch&go reps EMOM for 5 min, start around 70%)

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Metcon (Time)

2k row, but perform 5 over the rower burpees EMOM starting at 1:00

02/15/2016

By

Honey Badger Gym – CrossFit

(No Measure)

3 min bike or row

25 jumping jacks

15 swinging jacks

alternating groin stretch 1/2 way

runners stretch hip flexor stretch 1/2 way

alternating groin stretch 1/2 way

runners stretch hip flexor stretch 1/2 way

inch worms w/ single push-up 1/2 way

shoulder stretch 20 sec each side x2

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
You guys know the drill and standards we’re looking for. Quality.

Metcon (Time)

3 rounds: RX+

15 assault bike cals

15 box jumps 24/20″

10 assault bike cals

10 box jumps 24/20″

5 assault bike cals

5 box jumps 24/20″

(rest 2 min)

RX:

schwinn bikes

jumps or step-ups

02/13/2016

By

Honey Badger Gym – CrossFit

(No Measure)

10 min SLAMRAP:

500m row

15 light front squats

10 strict push-ups

Deadlift (6@70% 5@80% 4@90% [email protected]%)

all reps should be touch and go. if the weight or movement feels off, go lighter. if 102.5% isn’t in the cards, 95ish % is fine.

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Metcon (AMRAP – Rounds)

12 min AMRAP w/ a partner:

unbroken sets of 5 muscle ups

switch any time
any movement could be used here, and reps can be scaled up or down depending on that movement. Have fun, work hard.

02/12/2016

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
then grab a barbell and perform w/ a clean grip:

5 behind the neck elbow up squats

5 mid thigh hang squat cleans

5 just below knee squat cleans

Squat Clean (5 touch&go reps EMOM for 5 min start around 65-70%)

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

5 snatches (full) 135/93

10 hspu
scales:

power snatches

seated strict press with KBs or DBs

02/11/2016

By

Honey Badger Gym – Rowing

(No Measure)

5 minute dry land warm-up

then

PAUSE DRILLS w/ 20 strokes pausing at:

ARMS AWAY (from the release)

ARMS AWAY, ARMS & BODY AWAY (2 pauses/stroke)

ARMS AWAY, ARMS & BODY AWAY, and 1/2 SLIDE CATCH (3 pauses/stroke)

5 second pauses(coaches count)

then

5 minute BUILD: (damper set to 1)

30 seconds @ 16spm

30 seconds @ 17spm

30 seconds @ 18spm

30 seconds @ 19spm

30 seconds @ 20spm

then go up 1 Stroke Per Minute every 15 seconds, you should end at 30 S.P.M.

Metcon (Distance)

ROW @ 22 strokes per minute:

4 min @ 2K +10

3 min @ 2K +8

2 min @ 2K +6

1 min @ 2K +4

rest 5 min

ROW @ 24 strokes per minute:

4 min @ 2K +10

3 min @ 2K +8

2 min @ 2K +6

1 min @ 2K +4

rest 5 min

ROW @ 26 strokes per minute:

4 min @ 2K +10

3 min @ 2K +8

2 min @ 2K +6

1 min @ 2K +4
each 10 minutes will be rowed continuously at the assigned stroke rate. Maintain the stroke rate, the objective is to adjust pacing without needing stroke rate to change.