Honey Badger Gym – CrossFit
MINDSET
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth
As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.
Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.
Warm-up (No Measure)
30 Seconds
Single Unders
Alternating Shoulder Taps
Banded Pass Throughs
Single Unders
Push-up to Down Dog
Banded Pull Aparts (Palms Down)
Single Unders
Inchworm to Push-up
Banded Pull Aparts (Palms Up)
Static Holds(choose one)
Hold For Max Time in 60 Seconds Window in 1 of the Following:
Ring Top Support Hold (Top of Ring Dip)
Handstand Hold on Wall
Push-up Plank Hold (On Hands)
MOBILITY:
Pec Stretch on Wall: 30 Seconds Each Side
Table Top Stretch: 1 Minute
Strict Gymnastics
3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups
Least Complex: Push-ups
Moderate Complexity: Strict Ring Dips
**Most Complex: **Strict Handstand Push-ups
To get the most bang for our buck, let’s choose the movement (or variation of that movement) that allows for at least 7 reps per set
Push-ups (3 sets for max reps)
Ring Dips (3 sets for max strict reps)
Strict Handstand Push-ups (3 sets for max reps)
No kipping, use them muscles
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
10 Burpees
25 Double Unders