Honey Badger Gym – CrossFit
shoulder prep circuit (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
before the shoulder prep, perform the following:
25 jumping jacks
15 swinging jacks
alt. groin stretch half way
runners/hip flexor stretch half way
inch worm with 5-4-3-2-1 pushups
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
pull-ups:
starts in the hang with full extension of arms, ends with chin above bar.
push-ups:
starts in plank,
elbows move past shoulder blades on the descent or chest/ribs touch the floor,
knees do not come in contact with the floor,
you may not rest on the floor after the descent before you come up,
lockout must be achieved before you can take a knee to rest,
ends fully locked out in plank.
sit-ups:
starts with hands behind head touching the floor, ends with shoulders in front of hip crease touching heels or toes.
air squat:
starts standing tall, hip crease must go below the top of the knee, ends with full extension of knees and hips standing tall.
scales:
jumping pull-ups or ring rows
elevated push-ups, knees assist
anchored sit-ups
box squats
repetitions can be cut if needed
Metcon (Time)
40 calorie row
rest 1:1
35 calorie row
rest 1:1
30 calorie row
rest 1:1
25 calorie row
rest 1:1
20 calorie row
rest 1:1
15 calorie row
rest 1:1
10 calorie row
