02/25/2019
Honey Badger Gym – CrossFit
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean&Jerks 50/35*
15 Dumbbell Goblet Squats 50/35
*single arm switching every 5
Sunday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
100 Double-Unders, 50 Reverse Lunges, 25 Pushups
80 Double-Unders, 40 Reverse Lunges, 20 Pushups
60 Double-Unders, 30 Reverse Lunges, 15 Pushups
40 Double-Unders, 20 Reverse Lunges, 10 Pushups
20 Double-Unders, 10 Reverse Lunges, 5 Pushups
02/23/2019
Honey Badger Gym – CrossFit
Metcon (Time)
Teams of 3(30min cap):
100/70 cal bike
70 clean & jerks 135/93
70 toes to bar
50 clean & jerks 155/103
50 chest to bar pull-ups
30 clean & jerks 185/133
30 bar muscle ups
100/70 cal bike
02/22/2019
Honey Badger Gym – CrossFit
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Bike may be substituted if not participating in the open. We’ll try to remain vigilant and run heats as needed. Happy Open Season!
Thursday Suggestion
Honey Badger Gym – CrossFit
Goat Day (No Measure)
On the Minute x 20
Even Minutes: Movement 1
Odd Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.
Suggestions for practice or just a good workout…
Practice Option 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees