Author: honeybadgergym

06/24/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

2:00 Bike Row or Run

then

Side lunge w/foot drag down/back 2x

then

slAMRAP 4 Minutes

10 KB Swings

10 Burpees

Deadlift (5 reps EMOM for 5 min @ 70%)

all reps will be touch go, if last week was easy, bump up 10-15lbs

Metcon (Time)

For time:

row 750m

10 wall walks(nose and tose)

10 overhead squats 185/125

food4less lap

50 burpees

5 overhead squats 185/125

Time cap – 16:00 (any reps left over will be added as seconds)

06/23/2016 Rowing

By

Honey Badger Gym – Rowing

Warm-up (No Measure)

2:00

7 seconds counting drill

2:00

Cut The Cake – Arms Only

Warm-up (No Measure)

10 minute build

Metcon (No Measure)

12x60s

First piece should be at approximately 88% of your perceived max training effort for today. Every piece thereafter should move slightly faster than the piece before it, with the final 60s being the fastest of the day.

Damper Setting/Drag Factor : Open

Stroke Rate: Open

Pace: As Prescribed (Start at 2k-4)

Rest: 3 min between pieces

06/22/2016

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

20 Band Pull Aparts or Rev. Flyes

then

20 PVC Pass Throughs

then

21-15-9

Empty Bar or PVC Overhead Squats

Box Jumps

Shoulder Press (2 reps E90s for 12 min )

8 sets from rack or floor

Metcon (AMRAP – Reps)

5 round, 15 min AMRAP:

30 sec ME double unders

30 sec rest

30 sec ME row for cals

30 sec rest

30 sec front rack rev. lunge 135/93

30 sec rest

(RX+) AMRAP 15 Minutes

60 Double Unders

20 Calories on AAB

20 Front Rack Lunge Steps 135/93

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.