Author: honeybadgergym

02/20/2016

By

Honey Badger Gym – CrossFit

(No Measure)

6 SLOW rounds:

5 pull-ups or ring rows

10 push-ups

15 air squats

Deadlift (6@55% 5@65% 4@75% 1@85%)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

5 clusters 155/103

25 double unders

run 200m

Metcon (AMRAP – Reps)

15 min AMRAP: w/ a partner switching at any point

4 assault bike cals

2 muscle ups

8 assault bike cals

4 muscle ups

12 assault bike cals

6 muscle ups

etc…

Metcon (7 Rounds for reps)

7 rounds:

max effort burpees to 6″ target

(rest 1 min)

02/19/2016

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,

4 SLOW rounds:

10 narrow grip OHS

10 GHD or abmat situps

5 strict HSPU or strict press

Squat Snatch (4 touch&go reps E2MOM for 10 min start around 70%)

if squat is a struggle stick with power or work on OHS mobility.

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Ladies you DON’T need to add 2lbs to the bar today. For the first set at 45 just perform hang snatches below the knee.

Metcon (No Measure)

20 min EMOM:

10/8 assault bike cals

Chest-To-Bar Pull-ups (7 UB reps switching any time w/ a partner in 5 min)

02/18/2016

By

Honey Badger Gym – Rowing

(No Measure)

Dark Horse Rowing warm-up

then

20 strokes pausing at:

“Arms Away” from the release

“Arms Away & Arms and Body Away” (2 pauses/strokes)

“Arms Away, Arms & Body Away, & 1/2 Slide Catch” (3 pauses/stroke) 5 second pauses

then

10 minute build (DS1/16-30)

Metcon (5 Rounds for time)

4x1250m w/ 3 minutes rest

Every 1250m interval is broken into 5x250m

(250 on/250 easy/250 on/250 easy, etc)

On = Max Effort

Easy = Conversational Pace

02/17/2016

By

Honey Badger Gym – CrossFit

(No Measure)

bear crawl down

alt. groin stretch 1/2 way

hip flexor stretch 1/2 way

bear crawl down

3 count squat stretch, 3 count hamstring x10 each

8 min SLAMRAP:

10 jumping barbell good mornings

10 goblet squats

10 ttb or hanging knee raises or v-ups

10 kb swings

Front Squat (4 reps EMOM for 5 minutes)

start around 70% last week of this, don’t be scurrrrrrrrred.

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

80ft HS Walk

60 Wall Balls 20/14

40 Calorie Row

20 Double KB deadlift 70s/53s

(rest 2 min)

scaled option:

8 wall walks

60 wall balls

40 russian swings w/ kb or db

20 kb or db deads

(rest 2 min)

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