02/17/2020

Honey Badger Gym – CrossFit

MINDSET

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.

He had no bed.

He was routinely put in solitary confinement, with no end in sight.

He at one point was thrown into an empty grave, where he was sure he was about to be killed. But instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, at his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.””

Warm-up (No Measure)

30 Seconds

Active Spidermans

Air Squats to Medicine Ball

PVC Pass Throughs

Inchworm to Push-ups

Air Squats to Medicine Ball

PVC Straight Leg Swings (15 Seconds Each Side)

Push-up to Down Dog

Air Squats to Medicine Ball

PVC Overhead Squats

Body Positions

2 Sets

20 Seconds PVC Hollow Hold

10 Seconds Rest

20 Seconds PVC Arch Hold

10 Seconds Rest

20 Seconds PVC V-Ups

10 Seconds Rest

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Medicine Ball Thoracic Opener: 1 Minute

Barbell Ankle Stretch: 1 Minute

Metcon (Time)

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/53)

15 Overhead Squats (75/53)