Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
100 DU
50 Sit-ups
Dumpster Run
80 DU
40 Sit-ups
Dumpster Run
60 DU
30 Sit-ups
Dumpster Run
40 DU
20 Sit-ups
Dumpster Run
20 DU
10 Sit-ups
Dumpster Run
100 DU
50 Sit-ups
Dumpster Run
80 DU
40 Sit-ups
Dumpster Run
60 DU
30 Sit-ups
Dumpster Run
40 DU
20 Sit-ups
Dumpster Run
20 DU
10 Sit-ups
Dumpster Run
Movement + snatch prep(coaches choice)
Reps will be touch and go, movement and successful lifts are the goal.
12 min EMOM for quality:
1) 40 sec ME strict pull-ups
2) 40 sec ME hollow rocks
3) 40 sec ME strict handstand push-ups
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
4 min AMRAP:
27 Hang Power Cleans 115/73
27 Wallballs 20/14
27 Calorie Bike
Rest 4:00
4 min AMRAP:
21 Hang Power Cleans 115/73
21 Wallballs 20/14
21 Calorie Bike
Rest 4:00
4 min AMRAP:
15 Hang Power Cleans 115/73
15 Wallballs 20/14
15 Calorie Bike
RX+ 135/93, WBs to 10ft
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
18min AMRAP w/a partner:
30 KB Swings 70/53
20 Box Jump Overs 20″
15 Toes to Bar
10 Goblet Squats 70/53
RX+ 18min AMRAP:
18/12 Calorie Row
15 Box Jump Overs 24/20″
12 TTB
9 DB Front Squats 50s/35s
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)
Then,
100 Calorie Bike
Then,
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)