Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
21-15-9
Calorie Row
Calorie Bike
100m Kettlebell Front Rack Walk 53/35
21-15-9
Calorie Row
Calorie Bike
100m KB Farmers Carry Walk 53/35
21-15-9
Calorie Row
Calorie Bike
21-15-9
Calorie Row
Calorie Bike
100m Kettlebell Front Rack Walk 53/35
21-15-9
Calorie Row
Calorie Bike
100m KB Farmers Carry Walk 53/35
21-15-9
Calorie Row
Calorie Bike
Every 4min For 24min(6 rounds) complete 1 Set of the Following Complex:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
*All cleans require a squat.
*Goal is to build in weight each set.
* If you drop the barbell before the set is complete, you will enter a 0 for that round. Build wisely.
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 x2
alt. groin stretch down
lunge steps w/ reach to the sky down
lunges w/ twist into the knee 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
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
4 min AMRAP:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
4 min AMRAP:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
4 min AMRAP:
15 Cal Row
15 Burpees
15 Pull-ups
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
10 rounds:
7 SDHP 95/65
7 Front Squats
7 Push Jerks
Pick a weight that is light, moving quickly is the goal.
4 rounds 40 on/ 20 off For Total Reps
Box Jump Overs (24/20)
Wall Balls (20/14)
Ab Mat Sit Ups
Double Unders
Hand Release PushUps
RX+
30/24″ box
30/20# Wall Ball
GHD Sit Ups
Double Unders
Hand Stand PushUps