Honey Badger Gym – CrossFit

MINDSET

“I want to see it, before I believe it.”

We are visually oriented people.

We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Warm-up (No Measure)

30 Seconds

Plate Hops

PVC Pass Throughs

Single Unders

Plate Ground to Overhead

PVC Sotts Press Video

Single Unders

Plate Lateral Squats

PVC Overhead Squats

Single Unders

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Child’s Pose: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side

Metcon (Weight)

On the 4:00 x 5 Rounds:

50 Dubs(75 singles)

5 Bar Muscle-ups( 10 MB G2OH 30/20)

5 Power Snatches

*Build in Snatch Weight*
You should be done with all your work by the 3 minute mark to ensure you get 1 minute of rest.

Snatches need to be made in consecutive order, no misses in between.

You’ll build in weight each round on the snatches.

Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day.

These reps do not need to be completed touch and go.

Record all 5 weights used, with the final score being the heaviest weight lifted.