Category: WOD

02/05/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Legs Swings (30 Right / 30 Left)

Inch worms, no pushup

40 Seconds

Lateral Hops Over PVC Pipe

Active Spidermans

20 Seconds

Forward and Back Hops Over PVC

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

25 Double Unders

5 Power Snatches 135/93

25 Double Unders

5 Bar Muscle-ups
Substitutions:

Bar MU- 10 kipping pull-ups or 5 strict pull-ups

Power Snatch- choose a weight you could complete 10+ reps unbroken when fresh

Double Unders- 40 singles or 30 sec of DU practice

02/04/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Active Samson

Kettlebell Deadlifts

Active Spidermans

Right Arm Russian Kettlebell Swings

Push-up to Down Dog

Left Arm Russian Kettlebell Swing

(Performed with one light kettlebell)

Empty Barbell Warmup(coaches choice)

KB Ankle stretch x 45s each side

KB Squat hold x 1 min

Front Squat (build to a heavy single for the day, no misses)

You’ll often see the strength pieces we do listed as “Heavy” and not “1RM, 5RM..etc”. 1RM takes into account past personal bests and is an all out effort. When we 1RM, there is the tendency to throw form out of the window and put more effort into the lift than the conditioning piece. When we go “heavy” there is still a high priority on moving well. Heavy also means it is relative for the day and not related to all time bests. Not going to max effort here allows us to have something left in the tank for the conditioning piece. This very well may still be a PR opportunity for some of us if we are feeling good and moving well, but that isn’t necessarily always the case.

Metcon (Time)

21-15-9:

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/93)
Should be able to complete 21+ reps unbroken on both The Front Squat and Kettlebell Swings when fresh.

Within the workout, looking for these to be completed in 1-2 sets.

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

3 Rounds:

200′ Dumbbell Farmers Carry

20 Dumbbell Bench Press

200′ Dumbbell Front Rack Carry

20 Dumbbell Deadlifts

Dumbbells: (50’s/35’s)

02/01/2019

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

20 min AMRAP:

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)

RX+ solo

20 min AMRAP:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar

30 Burpee Box Jump Overs (24/20)

15 Ring Muscle-Ups