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.

10/25/2016

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Metcon (3 Rounds for reps)

4 min AMRAP:

21-15-9:

Power Snatch 75/55

Burpees

Rest 4:00

4 min AMRAP:

15-12-9:

Power Snatch 95/65

Burpees over Bar

Rest 4:00

4 min AMRAP:

12-9-6:

Power Snatch 115/80

Burpee Box Jumps 24/20″

10/24/2016

Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

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

Back Squat (3 reps E2MOM for 12min @ 80%)

Metcon (Time)

3 rounds:

10 Front Squats 185/133

20 C2B Pull-ups

50 DU