Category: WOD

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (No Measure)

3 Giant Sets, Not for Time:

21 Abmat Sit-ups

21 Hip Extensions

21 Hollow Rocks

21 Glute Bridges

21 Banded Pull-Aparts

21 Banded Good Mornings

06/01/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

100 Meter Run

20 Seconds

Push-up to Down Dog

Active Spidermans

Air Squats

100 Meter Run

20 Seconds

Good Mornings

Back Squats

Elbow Rotations

100 Meter Run

20 Seconds

Romanian Deadlifts

Hang Muscle Cleans

Strict Press

100 Meter Run

20 Seconds

Snatch Grip RDL’s

Hang High Pulls

Hang Muscle Snatches

Metcon (AMRAP – Reps)

0:00 – 10:00 – 1 Mile Run, Max Clean&Jerks 135/93

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch 115/78

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters 95/63

Score is total barbell reps completed.

05/31/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans

45 Seconds

Moderate Bike

Active Samson

30 Seconds

Faster Bike

Mountain Climbers

15 Seconds

Sprint Bike

Burpees

Movement Prep:

10 Scap Pull-ups

8 Ring Rows (1 Second Hold At Top)

1-3 Strict Pull-ups

1-3 Light Weighted Pull-ups

Weighted Pull-ups (build to a heavy 3 STRICT reps E2MOM x 12 min )

WEIGHTED STRICT PULL-UPS

Looking to add a little more difficulty to our strict pulling today.

Most will be able to use a DB between the feet or legs, but if going heavy enough an anchored weight belt may be needed.

For those of us who aren’t quite ready to add weight to their strict pull-up, we can increase the difficulty by completing regular strict pull-ups, harder ring rows, or lighter banded strict pull-ups.

If possible, we want to pick a pull-up bar height that allows for minimal or no jump, making it easier to get into the first rep without losing the weight.

These are pull-ups with palms facing away and not chin-ups where the palms face the body

Death Race (Time)

5 rounds:

15/10 Calorie Bike

10 Burpees
Looking for a faster paced effort today with “Death Race”

Looking to complete the work in under 12 minutes (Sub 2:25 Per Round)

If we’re on the fence about going fast with this volume, It is better to do less reps and go faster

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

For Time:

150′ Walking Lunge

150′ Bear Crawl

30 Dumbbell Box Step-Ups

100′ Walking Lunge

100′ Bear Crawl

20 Dumbbell Box Step-Ups

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35)

05/29/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Single Unders

Right Arm Dumbbell Swing

Left Arm Dumbbell Swing

Quick Single Unders

Right Arm Dumbbell Hang Muscle Clean

Left Arm Dumbbell Hang Muscle Clean

Higher Single Unders

Right Arm Dumbbell Strict Press

Left Arm Dumbbell Strict Press

Empty Barbell Warmup:

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

5 Push Press & Reach

Front Rack Stretch x 1 minute

Childs Pose x 1 minute

Push Jerk (build to a heavy 3 reps E2MOM for 12min)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP*:

40 Double Unders

20 DB Hang Clean&Jerks 50/35*

40 Double Unders

20/15 Calorie Row

*switch hands every 5 reps

*minimum work requirement for RX is 3 rounds