Author: honeybadgergym

06/21/2016

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (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
ring rows instead of pushups today

Clean and Jerk (6 sets x 3 reps E2:30s )

squat clean & split jerk. Build or stay moderate and focus on mechanics.

Metcon (Time)

3 rounds:

7 snatches(any way) 135/93lbs

28 ab mat sit-ups

14 hspu*

*scales: hspu kickups, hrpu, etc.

(RX+) 5 Rounds:

7 Squat Snatch 155/103lbs

14 GHD Sit Ups

70ft Handstand Walk

06/20/2016

By

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (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

Back Squat (4 reps E2MOM for 10 min @ 80%)

no belts

Metcon (Time)

3 rounds:

10 deads 275/195

food4less lap

5 ring muscle ups*

*scales: 5 bar muscle ups, 10 c2b pull-ups, 10 pull-ups, 10 jumping pull-ups(choose hardest attainable movement to keep moving with.

06/18/2016

By

Honey Badger Gym – CrossFit

cardiNO (warm-up) (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

Shoulder Press (5 reps E2MOM for 10 min @ 70%)

Metcon (Time)

3 rounds w/ a partner:

14 power snatches 155/103 (alternate every rep)

40 calorie row (alternate every 10 cals)

06/17/2016

By

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (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 (5 T&G reps EMOM for 5 min @ 70%)

Metcon (Time)

21-15-9-15-21

Kettlebell Swings 53/35lbs

Toes to Bar

scaling options: hanging knee/leg raises or situps for scal

Metcon (Time)

EXTRA CREDIT

3 Rounds for time:

Row 500m

15 Bench Press 155/105lbs

2 Legless Rope Climbs

06/16/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

Pick Drills:

1 minute Arms Only

1 minute Arms And Body

1 Minute Legs Only

1 minute Legs And Body

Cut Te Cake Drill:

2 minutes Arms Only

Metcon (No Measure)

Row x 5000m

Stick to the pace and try to be exact. Even if you feel you can go faster, DO NOT go faster.

Drag Factor/Damper: Open

Stroke Rate: 18 S/M

Split: 2k+20