Honey Badger Gym – CrossFit

MINDSET

“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.

We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the “how.”

Warm-up (No Measure)

Bike & Plate Warmup

1 Minute Easy Bike

30 Seconds Plate Hops V

45 Second Easy-Moderate Bike

30 Seconds Plate Ground to Overhead

30 Seconds Moderate Bike

30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Bike

30 Seconds Plate Counterbalance Squats

Use Single 10# or 15# Plate For Warmup

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Front Rack Stretch: 45 Seconds

Wrist Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Metcon (Time)

Buy-In: 15 Clusters (135/93)

3 Rounds:

21/15 Calorie Assault Bike

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/93)