“Honey Pot”

CrossFit Kennett Square – CrossFit

Delta

1: Honey Pot (Part 1 – AMRAP) (AMRAP – Rounds and Reps)

0:00-9:59

AMRAP

20 Alternating Pistols

10 Power Cleans (135/95)

2: Honey Pot (Part 2 – Power Clean) (Weight)

10:00-13:00

Build up to a Power Clean heavy single
Substitutions

Power Clean: Dumbbell /Kettlebell /Odd Object

Heavy Single: Max Rep

Core

Circle of Plank

5x

:20 Left Side Plank (stacked feet)

:20 Plank

:20 Right Side Plank (stacked feet)

Warm-up

1)

On a 4-minute clock

:30 Jumping Jacks

:30 Mountain Climbers

:30 Alternating Spiders

:30 Alternating Pigeons

:30 Yoga Tables

:30 High-Lows

:30 Air Squats

:30 Reverse Lunges

2)

5x

Good Morning

Back Squat

Elbow Roatation

Back-to-Front Press

Front Squat

Deadlift

Hang Muscle Clean

Muscle Clean

3)

Pistol Progression

10 1-leg Step-ups

5 1-leg Slow Step-down negative (ea)

10 Alt. Toe Pick (foot on floor)

8 Alt. Toe Pick (foot on heal, off floor)

6 Assisted Pistols

4 Pistols

(Try harder progressions that you might otherwise skip – it’s ok if you fall or you don’t get it your first few times 🙂 )

4)

Warm-up Power Clean

Cool-Down

:30 Box Pigeon (ea)

:30 Couch (ea)

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