Honey Badger Gym – CrossFit
MINDSET
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.
We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
Warm-up (No Measure)
2-3 Rounds
30 Seconds Air Squats
30 Seconds Medicine Ball Deadlifts
30 Seconds Alternating Box Step-ups
30 Seconds Medicine Ball Strict Press
30 Seconds Row
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 on Box: 1 Minute
Squat Hold: 1 Minute
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Ladies
55lb barbell
14lb wall ball
Metcon (AMRAP – Reps)
Home Workout(equipment)
Warm-Up
3 Sets
5 DB Strict Press- light weight (Each Side)
10 Lateral Stair Steps(Each Side)
15 AbMat Sit-ups
20 Air Squats
3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters*
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
*Dumbbell goblet thruster
https://youtu.be/-R_zfwIR3nU
Metcon (AMRAP – Reps)
Home Workout(no equipment)
Warm-Up
3 Sets
5 Strict Press- light weight (Each Side, find something you can hold)
10 Lateral Stair Steps(Each Side)
15 Sit-ups
20 Air Squats
3 Rounds of 1:00 Minute at Each:
Odd-Object Thrusters
Odd-Object Cleans
Hops over Odd-Object
Odd-Object Reverse Lunges
Burpees
Rest
Odd object: have fun, fill a bag or duffel bag with stuff you have laying round. Make sure it’s secure and get to liftin!
Odd object thrusters:
https://youtu.be/qsHkVCkeab0