Category: WOD

03/11/2016

By

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
3-5 min bike or row prior to shoulder prep

after shoulder prep

lunge steps down

inch worms half way

alt groin stretch half way

inch worms half way

runners stretch squat stand up half way

3 count bottom of squat, 3 count hamstring stretch x10

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

03/09/2016

By

Honey Badger Gym – CrossFit

(No Measure)

25 jumping jacks

bear crawl

15 swinging jacks

bear crawl

runners stretch down

bear crawl

alt. groin stretch down

shoulder stretch 20 sec each side 2x

Metcon (Time)

2 rounds

40 air squats

30 situps

20 pushups

buy out of 30 box jump overs 20″

Metcon (No Measure)

Range of Motion workout

03/08/2016

By

Honey Badger Gym – CrossFit

(No Measure)

accumulate 5 min of squat holds

then 5×8 horizontal or normal ring rows

(between sets perform a long bear crawl, alt. groin stretch 1/2 way, runners stretch 1/2 way)

then row 500m hard(ish)

Back Squat (3 reps E2min30sec for 12ish min(5 sets))

start around 80ish % and build based on feel if need be, not required.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

ROW 100m

10 kipping HSPU

rest 30 sec

ROW 200m

10 kipping HSPU

rest 30 sec

ROW 300m

10 kipping HSPU

rest 30 sec

Etc…

(each completed row and hspu set is 1 round.)

scales:

russian kb swings for row

elevated pad

barbell or db push press

partner up if not going as RX

03/07/2016

By

Honey Badger Gym – CrossFit

(No Measure)

3 min bike, row or jog

12 runners/hip flexor stretch(6 each)

10 alt. groin stretch(5 each)

inch worms 3/4 way

then

3 rounds:

21 russian kb swings

15 push ups

then w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 hang muscle snatches

5 power or full snatches

Snatch (2-2-2-2-2-2 E2MOM for 12 min)

start moderate and build. Full is preferred, but power is acceptable depending on skill/mobility.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

20 wall balls 30/20

200m run(curb and back)