10/30/2016 suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
2 Rounds:
200 Meter Prowler Push (empty)
30 Calorie Bike
200 Meter Prowler Push (empty)
60 DU
Rest 5:00 between rounds
10/29/2016
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
Run BMC (Time)
200m Run(Dumpster Run)
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run(food4less lap)
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run(rev. F4L lap+dumpster)
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run(HB”400″+dumpster)
ring rows will be subbed for pullups.
hrpu for hspu
10 alt. tall lateral box step ups or 20 air squats may be subbed for pistol squats.
10/28/2016
Honey Badger Gym – CrossFit
shoulder prep circuit (warm-up) (No Measure)
15 band pull aparts or bent over flyes
10 reverse hspu shrugs or plate shrugs
10 shoulder rotates each arm (light)
10 snow angels w/ a Y shrug (light)
30 foot hs walk or 20 count hold or 30 count overhead weight active hold
3-5 min bike or row before the shoulder prep and general stretching.
Push Jerk (3-2-2-1-1-1 E2MOM for 12 min)
build to a heavy single. Goal is quality, not a PR.
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
10/27/2016 suggestion
Honey Badger Gym – OPEN GYM
Metcon (AMRAP – Rounds and Reps)
Teams of 2(or rest 1:1):
20 min AMRAP:
12/8 Calorie Row
12/8 Calorie Bike
100m Run
*One full round, then switch(or rest 1:1).
10/26/2016
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 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
Hang Clean (3 reps(full squat) E2MOM for 10 min)
Build by feel, if you miss you may not go up. One attempt in every time domain.
Wodapalooza team qualifier #5 (Time)
30 Hang Power Cleans 165/105
90 Wall Balls 20/14
180 Double Unders
*15 min time cap, reps not completed will be added as seconds.