Author: honeybadgergym

08/05/2016

By

Honey Badger Gym – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

08/04/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

Pick Drill:

2:00 Legs Only

2:00 Legs And Body Only

Steady 5 minute Build Row:

Building stroke rate from 16 to a 32. Objective is to settle into each stroke rate for 1 minute and work on consistency. Use your breathing to set a rhythm.

S/R in Order: 16/20/24/28/32

Metcon (No Measure)

Row x 1000m, 2000m, 4000m

Drag Factor/Damper: Open

Stroke Rate: Open

Split: 2k+10, 2k+12, 2k+14

Rest: 5 min

08/03/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

When you get to the gym, start your general stretches and warm-up specific to your needs.

Class will begin with 3-5 min of bike, row or jog.

then

Snatch Warm-up (coaches choice)

Snatch (3×5 min EMOM w/ 1min of rest between each)

EMOM #1 – 2 Hang Snatches (build)

Rest 1:00

EMOM #2 – 2 Hang Snatches below knee (build)

Rest 1:00

EMOM #3 – 1 Snatch (build)

we will record the heaviest snatch single(record weights used as you like in the notes)

Metcon (AMRAP – Reps)

8 minute alternating Tabata of:

Front Squats 115/80

Toes to Bar

20sec work / 10sec rest for 8min

08/02/2016

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 (15 min to build up to a heavy set of 5 reps)

these can be touch and go, or reset for every rep. Quality positions are the main focus today.

Metcon (Time)

21 Hang Power Clean (135/93)

21 Burpees over Bar

100 DU

15 HPC (135/93)

15 Burpees over Bar

75 DU

9 HPC (135/93)

9 Burpees over Bar

50 DU

08/01/2016

By

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (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

Back Squat (E2MOM for 10 minutes 5 reps down to 1 rep)

Starting around 60%,

On the 0:00 – 5 Back Squats

On the 2:00 – 4 Back Squats

On the 4:00 – 3 Back Squats

On the 6:00 – 2 Back Squats

On the 8:00 – 1 Back Squat

Build throughout.

Metcon (Time)

Dumpster Run + reverse HB”400″ run

40 Pull-Ups

30 Thrusters 95/63

20 Calorie Row