Author: honeybadgergym

01/16/2016

By

Honey Badger Gym – CrossFit

(No Measure)

7 min SLAMRAP:

10 barbell press grip OH walking lunges

10 cal bike or row

Deadlift (6×60% 5×70% 4×80% 1×90% all reps touch&go)

notate weights used for each percentage on touch and go reps.

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
in the 5 min directly following, find 1rm snatch.

Snatch (5min to find 1RM following 15.5)

Metcon (Time)

EXTRA WORK #1

3 rounds:

60 dubs

30 cal assault bike

15 deads 225/155

rest 90 sec

Metcon (Time)

EXTRA WORK #2

100 burpees to 6″ target

01/15/2016

By

Honey Badger Gym – CrossFit

(No Measure)

8 min SLAMRAP(slow amrap):

200m row

15 pull-ups or ring row

10 ghd or ab mat sit-ups

then snatch warm-up

Snatch (E2MOM(5sets) for 10min 4 T&G snatches)

start around 70-75% of either your squat or power snatch 1rm and work up if possible. Squat is preferred, but refer to a coach if guidance is needed.

Metcon (Time)

5 rounds:

15 hang power snatches 95/63

30 wall balls 20/14

Metcon (Time)

EXTRA WORK #1

with a partner:

160 hspu for time*

*non-working partner must be holding 135/93 barbell OH for hspu to count.

Metcon (No Measure)

EXTRA WORK #2

2 rounds:

3 mile assault bike

rest 5-10 minutes

01/14/2016

By

Honey Badger Gym – Rowing

dry-land warm-up (No Measure)

10 min easy rowing (65% effort)

10 min priming the engine (3×3 :20 with 20 stroke sprint)

2k Row (Time)

Max Effort 2k Row

01/13/2016

By

Honey Badger Gym – CrossFit

make money get turnt (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

Front Squat (6 reps E2MOM for 10 min: start @60-65%)

if reps feel good, move up in weight.

Metcon (Time)

“ELIZABETH”

RX

21-15-9

Power Cleans 135/93

Ring Dips

RX+

21-15-9

Squat Cleans 135/93

Ring dips
If your legs are feeling beat up and sore, choose power cleans. Intensity wins.

ring dip scales:

hrpu

bench dips

matador dips

box dips

Metcon (Time)

EXTRA WORK 2:

100 cal row

rest 1 min

80 kb swings

rest 1 min

60 CTB pullups

Metcon (Time)

EXTRA WORK 3:

with a partner, switching anytime:

5 rounds

30 ttb

120 dubs

01/12/2016

By

Honey Badger Gym – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
scale and move as needed

Power Clean (5 min EMOM of 5 touch&go reps, start at 70% of 1rm)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15 OHS 95/63

15 box jump overs 24/20

Muscle-ups (EXTRA WORK: 20 min EMOM, alt. each min w/partner.)

goal is max unbroken reps in a minute, then rest while partner works in their minute. 10 sets each partner.

if you do not yet have muscle-ups, work on the next hardest movement you have available.

Metcon (Time)

Extra Work #2 cardio:

6 rounds:

30 cal row

rest 1 min