11/27/2017

Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

Warm-up (No Measure)

10 min EMOM:

Even: 20 sec of gymnastics (mu, pu, swings, etc)

Odd: 40 double unders or 30 sec of double under practice

Metcon (Time)

3 Rounds:

10 Power Snatches 115/80

20 Box Jump Overs 24/20

30 Wallballs 20/14

11/25/2017

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP:

Teams of 3:

600 Meter Run (1 Dumpster run per athlete)

60/42 Calorie Bike

60 Thrusters

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 – 155/105

11/22/2017

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

Metcon (AMRAP – Reps)

Teams of 3:

7 min AMRAP:

50 Push Press 135/93

50 Push Press 155/103

AMRAP Push Press 185/133

rest 3 minutes

7 min AMRAP:

50 Front Squats 135/93

50 Front Squats 155/103

AMRAP Front Squats 185/133

rest 3 minutes

7 min AMRAP:

50 Hang Power Cleans 135/93

50 Hang Power Cleans 155/103

AMRAP Hang PC 185/133

RX

95/65

115/80

135/95

Metcon (Time)

For Time:

21 Push Presses 155/103

21 Front Squats

21 Hang Power Cleans

Rest 2:00

15 Push Presses 175/118

15 Front Squats

15 Hang Power Cleans

Rest 2:00

9 Push Presses 195/133

9 Front Squats

9 Hang Power Cleans

Rest 2:00

6 Push Presses 215/148

6 Front Squats

6 Hang Power Cleans

11/21/2017

Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Metcon (Time)

RX+ E4MOM for 20 min(5 rounds):

9 Toes to Bar

15 Deadlifts 135/95

42 Step Back Lunges

RX E4MOM for 20 min(5 rounds):

15 Sit-ups

15 Deadlifts 125/85

42 Step Back Lunges

Slowest round is your score!

Metcon (5 Rounds for time)

E4MOM for 20 min(5 rounds):

12 Toes to Bar

15 Deadlifts 185/135

12/9 Calorie Assault Bike

11/20/2017

Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Overhead Squat (3 reps E2MOM for 10 min)

We will power snatch these from the floor, then perform the overhead squats. Build as needed or stay at the same weight putting focus into your mechanics.

Metcon (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats 115/80

RX 15 min AMRAP w/ a partner: (partner not working will always be holding the barbell at the waist)

60 Dubs or 120 Singles

30/21 Cal Bike or Row

15 Overhead Squats (95/65)