09/24/2016
Honey Badger Gym – CrossFit
Metcon (Time)
TEAMS of 2: Relay style
21-18-15-12-9: Thrusters 95/63
40 Doubles
Dumpster Run
TEAMS of 2: Relay style
21-18-15-12-9: Thrusters 95/63
40 Doubles
Dumpster Run
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
touch and go reps only
(RX+)12 min AMRAP:
15 Calorie Row
12 Burpee Box Jumps 24/20
9 Clean & Jerks 135/93
(RX) 12 min AMRAP(alt. movements w/ a partner):
15 KB swings 70/53
12 Burpee BJ 24/20
9 Clean and Jerks 135/93
snatch warm-up(Coaches choice)
start moderate and build, reps must be consecutive. no drops
(RX+) 15 min AMRAP:
55 Power Snatches (95/63)
55 Pull-Ups
55 Calorie Bike
55 HSPU
(RX)15 min AMRAP:
55 Power Snatches (75/50)
55 Pull-Ups
55 step ups 20″
55 Push Press (75/50)
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
With a running clock…
5 min AMRAP:
750m Row Buy-In…then
9 Hang Squat Cleans 95/63
25 DU
Rest 5:00
5 min AMRAP:
500m Row Buy-In…then
9 Hang Squat Cleans 135/93
25 DU
Rest 5:00
5 min AMRAP:
250m Row Buy-In…then
9 Hang Squat Cleans 185/133
25 DU
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
shoulder prep work(coaches choice)
5 rounds NOT for time:
Max Rep Bench Press (BW)
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds