Honey Badger Gym – CrossFit

MINDSET

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius

Imagine it’s the final days of 2020. We’re sitting at a desk together, with a pen and paper, answering these three questions:

1. What were my three biggest accomplishments in 2020?

2. Where did I set a goal, but miss my target? What happened?

3. What are the major areas of growth for 2021?

Warm-up (No Measure)

40 Seconds

Easy Bike

Glute Bridges

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike

Single Leg Glute Bridges (20 Seconds Each Side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Dumbbell Squat Hold: 45 Seconds

Child’s Pose on Dumbbell: 45 Seconds

Back Squat (12 min to build to a heavy 5 for the day)

Use your warmup sets however you see fit, and take 1-2 sets at 5 reps. If you fail, you’re done for the day.

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

30 Single Arm DB Hang Clean&Jerk (50/35)

30 Single DBGoblet Squats (50/35)

30 Single Arm DB Hang Clean Jerk (50/35)

50/35 Calorie Assault Bike

*switch arms every 5 reps