Sunday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge
02/09/2019
Honey Badger Gym – CrossFit
Warm-up (No Measure)
30 Seconds Each:
Easy Bike
Active Samson
Front Rack Stretch
Moderate Bike
Active Spidermans
Right Side Pigeon
Faster Bike
Push-up to Down Dog
Left Side Pigeon
3 Stations. One Partner at Each. Rotate through bike, stretch, and mobility.
Metcon (Time)
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts 95/63
30 Hang Power Cleans
30 Push Jerks
100/70 Calorie Bike
2 Rounds:
30 Deadlifts 135/93
30 Hang Power Cleans
30 Push Jerks
100/70 Calorie Assault Bike
1 Round:
30 Deadlifts 175/123
30 Hang Power Cleans
30 Push Jerks
02/08/2019
Honey Badger Gym – CrossFit
Warm-up (No Measure)
3 round blood flow starter:
Round 1: Easy Row 100m then 10 PVC OHS
Round 2: Med Row 100m then 10 V-Ups
Round 3: Fast Row 100m then 10 PVC Thrusters
20 Seconds Each:
PVC Pass Throughs
Push-up to Down Dog
Hollow Hold
Active Samson
Arch Hold
Active Spidermans
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
30 Overhead Squats 95/63
30 Box Jumps 24/20″
30 Toes to Bar
30/21 Calorie Row
We’re looking to move for all 20 minutes today, so choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward the whole time.
OVERHEAD SQUATS:
Choose a weight you are capable of completing 25+ reps unbroken when fresh
Ideally finished in no more than 3 sets within the workout
BOX JUMPS:
Regular box jumps requiring full extension of the hips on each rep
TOES TO BAR:
Pick a number or variation you can complete in no more than 3 sets when fresh
Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups or DB Strict Press
02/06/2019
Honey Badger Gym – CrossFit
Warm-up (No Measure)
30 Seconds Each:
Easy Bike or Row
Push-up to Down Dog
Medium Bike or Row
Mountain Climbers
Faster Bike or Row
Squat Jumps
Modified Barbell Warmup
5 Stiff Legged Dealfits
5 Hang Power Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press + Reach
Metcon (AMRAP – Reps)
5 min AMRAP:
15 Barbell Facing Burpees
21 Power Cleans 155/103
21/15 Calorie Bike
Rest 5 Minutes
5 min AMRAP:
15 Barbell Facing Burpees
21 Power Cleans 135/93
21/15 Calorie Bike
Rest 5 Minutes
5 min AMRAP:
15 Barbell-Facing Burpees
21 Power Cleans 115/83
21/15 Calorie Bike
Goal is not to sprint necessarily, rather move with a purpose for all 5 minutes.
Intended load stimulus:
First Barbell: 10+ Unbroken When Fresh
Second Barbell: 15+ Unbroken When Fresh
Third Barbell: 20+ Unbroken When Fresh