Category: WOD

09/28/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

PVC Strict Press and Reach

Active Samson

Lateral Jumps over PVC

Active Spidermans

Slow PVC Overhead Squats

Push-up to Down Dog

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

1 min each:

PVC Pass Throughs

Front Rack Stretch

Wrist Stretch 30sec each side

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders
Athletes will choose one barbell weight for all three movements. The limiting factor for each athlete will be different, but the weight on the barbell should be something that athletes could complete at least 12-15 unbroken repetitions when fresh. Athletes must stand up the power snatch completely before beginning their first overhead squat.

09/26/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

200 Meter Run

Quad Pulls

Knee Tucks

Cross Kicks

Knuckle Drags

Alt. Groin Stretch

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 min Childs Pose on Box

30 sec Box Supported Ankle Stretch

Push Press (build to a heavy set of 10)

warming up with 3-5 reps is acceptable until you’re ready to attempt a set of 10

Metcon (AMRAP – Reps)

12 min AMRAP:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

….

Up by (2) reps until the finish.
choosing a push press weight that 20+ reps could be achieved unbroken when fresh, will ensure that we stay moving today.

09/25/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row or Bike

Active Samson

Moderate Row or Bike

Active Spidermans

Faster Row or Bike

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 minute Child’s Pose on KB

1 minute PVC Hinge Drill

Metcon (Time)

30-20-10:

Kettlebell Swings (53/35)

Calorie Bike

Directly into…

10-20-30:

Deadlifts (135/95)

Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

RX+

115/78 hang power cleans for swings

Deadlift 205/145