Honey Badger Gym – Crossfit

MINDSET

“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

Warm-up (No Measure)

3 Sets

30 Second Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push-up

Single Dumbbell Warmup

Performed With Light Dumbbell:

10 Goblet Squats

10 RDLs (Each Side)

10 Russian Swings (Each Arm)

10 Strict Press (Each Side)

10 Goblet Squats

Metcon (Time)

On the 5:00 x 2 Rounds:

21 Over-and-Back DB Hops

12 Thrusters

21 Over-and-Back DB Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

On the 5:00 x 2 Rounds:

21 Over-and-Back DB Hops

6 Devil’s Press

21 Over-and-Back DB Hops

9 Clean and Jerks

21 Over-and-Back DB Hops

12 Thrusters

*over and back DB hops total for 42 jumps each set

*score is total time for all 4 rounds, you’ll rest with whatever time is left in your 5 min window.

Rounds start at 0:00, 5:00, 10:00, 15:00

RX+ Double DB

RX Single DB*
*single DB can perform:

Goblet Thrusters

Clean & Jerks will alternate hands every rep, both DB heads tough the floor

Devils Press will alternate arms every rep