Honey Badger Gym – CrossFit

MINDSET

“Action is the fundamental key to all success.” – Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.

It’s not even a quarter.

It’s the first 10%, if that.

Action is 90%.

Warm-up (No Measure)

1 MInute

Easy Row

Lateral Box Step-ups (30 Seconds Each Side)

30 Seconds Each

Barbell Good Mornings

Elbow Rotations

Back Squats

45 Seconds Each

Moderate Row

Box Facing Step-ups

30 Seconds Each

Romanian Deadlifts

Hang Muscle Cleans

Front Squats

30 Seconds Each

Fast Row

Low Box Jumps (Step Down)

MOBILITY:

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Drop Ankle Stretch: 1 Minute

Metcon (AMRAP – Reps)

3 x 4 min AMRAP:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65