11/07/2018

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Metcon (Time)

Teams of 2

5 Rounds (25 Minute Cap):

100 Meter Burden 53/35lb KBs in front rack position

200 Meter Run

40/30 Calorie Row

Partner 1 runs 100 meters with Burden, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.

35 cals for coed teams, if same burden weight has to be used, go heavier ?

11/06/2018

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Easy Bike or Row

5 inchworms + pushup to downward dog

:30 Seconds Moderate Bike or Row

Active Samson + Air Squat at Top down/back

:30 Seconds Faster Bike or Row

Active Spidermans down

Alternating Groin Stretch back

w/ empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Pigeon Pose + Wrist Stretch 1 Minute Each Leg

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

10 Thrusters 135/93

15 Chest to Bar Pull-ups

20/15 Calorie Bike

RX: 115/80, pull-ups, bike or row(coaches choice)

11/05/2018

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Push-up to Down Dog

Active Samson

PVC Pass Throughs

Easy Single Unders

Active Spidermans

PVC Pass Throughs

Higher Single Unders

Slow Air Squat

PVC Pass Throughs

w/ empty barbell:

5 Kang Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Hang Muscle Snatches

Child’s Pose on Box – 1 Minute

Box Supported Ankle Stretch – 45 Seconds

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)*

Rest 5 Minutes

5 min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

5 min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)

*burpees will be box facing
choose weights that could be completed for 25, 20 and 15 unbroken when fresh in each AMRAP.

11/04/2018

Honey Badger Gym – Extra Guac

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

25 Russian Kettlebell Swings (70/53)

25 AbMat Sit-ups

250 Meter Row

25 AbMat Sit-ups

11/03/2018

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Jog (In Circle Around Room or Shuttle Runs)

Active Samson

Pigeon Pose (:30 Seconds Per Side)

:45 Seconds

Moderate Jog

Active Spidermans

Squat Hold

:30 Seconds

Faster Jog

Push-up to Down Dog

PVC Pass Throughs

Empty Bar:

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)

20 min AMRAP:

15 Power Snatches (75/53)

200 Meter Run

15 Thrusters (75/53)

200 Meter Run

15 Clean and Jerks (75/53)

200 Meter Run

*if your bar bounces, plates bend or taco, 5 burpees on the spot. Save the weights! Put them down with effort like you lift them!