08/03/2018

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Parking lot lap

10 leg swings each side

Knee tucks down/back

10 lateral leg swings each side

Quad pulls down/back

Alt groin stretch down

30 secod easy Bike or Row

Spiderman crawl down/back

30 second medium Bike or Row

10 Push-up to Down Dog

30 second Fast Bike or Row

Samson Stretch down/back

Then w/ empty barbell


5 RDLs

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Deadlift (12ish min to establish a heavy 10)

This is quite a few reps. Mechanics and body positions will be extremely important today for safety and the success of your lift. Be smart with your warmup attempts in 3-5 reps, and attempt no more than 2-3 sets of 10. We will not bouncing these off the floor, a controlled decent is required. Act as if your drink of choice is open on either side of the bar, wreckless uncontrolled movements will leave you thirsty when your set is done.

Metcon (Time)

RX+ 3 Rounds:

20 Deadlifts 245/165

15/10 Calorie Bike

20 Hang DB Reverse Lunges (60’s/40’s)

15/10 Calorie Bike

RX 3 Rounds:

20 Deadlifts 155/105

15/10 Calorie Bike or Row

20 Hang DB or KB Reverse Lunges (50’s/35’s)

15/10 Calorie Bike or Row

08/01/2018

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Easy Row or Bike

Active Spidermans

Medium Row or Bike

Push-up to Down Dog

Faster Row or Bike

Air Squats

Then with an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Then

30 sec child’s pose

30 sec pigeon each side

30 sec squat hold

Metcon (AMRAP – Reps)

3 min AMRAP:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats 75/53

rest 3 minutes

3 min AMRAP:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats 95/63

rest 3 minutes

3 min AMRAP:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats 115/78

rest 3 minutes

3 min AMRAP:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats 135/93

07/31/2018

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)

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans

Then,

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans

Then,

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans

RX+ 155/103

RX 135/93

07/30/2018

Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Power Snatch (10ish min to find a heavy single)

“Heavy” is a relative term, focus is on mechanics.

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
RX 75/55

This is one of those time where we’ll say, “just because you can, doesn’t mean you should”. We’re looking for everyone to use a weight they’re confident that 30+ reps unbroken could be achieved. Don’t get fooled into thinking that this is an “easy” workout just because the weight is meant to be light!

07/28/2018

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Alternating Between :20 Seconds Light Shuttle Run & :20 Active Stretching

Quad Stretch

Knee to Chest

Soldier Kicks

Walking Samson + Air Squat

Walking Spidermans

Push-up to down dog

Side Shuffle

High Knees

Butt Kicks

Metcon (Time)

RX+ 4 Rounds:

400 Meter Run

20 Chest to Bar Pull-ups

20 Handstand Push-ups

40 AbMat Sit-ups

40 Air Squats

RX 4 Rounds:

400 Meter Run

20 Pull-ups

30 Push-ups

40 Sit-Ups

50 Air Squats