12/13/2019

Honey Badger Gym – CrossFit

MINDSET

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?

Let character be what defines us. Let it be our loudest statement.

Warm-up (No Measure)

1 Minute

Easy Row

Active Samson

Reverse Lunges

45 Seconds

Moderate Row

Active Spidermans

Air Squats

30 Seconds

Faster Row

Push-up to Down Dog

Single Dumbbell Strict Press (Hold Each Side of the Rubber)

MOBILITY:

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Goblet Squat Hold: 45 Seconds

Child’s Pose on Ball: 45 Seconds

Metcon (Time)

RX For Time:

30/21 Calorie Row

30 Alt. DB Box Step-ups 50/35

20/14 Calorie Row

20 Alt. DB Box Step-ups

10/7 Calorie Row

10 Alt. DB Box Step-ups

… Directly Into:

10 Alt. DB Snatches 50/35

10 Wallballs 20/14

20 Alt. DB Snatches

20 Wallballs

30 Alt. DB Snatches

30 Wallballs

RX+ For Time:

30-20-10:

Row Calories

50′ Dumbbell Walking Lunge (One Arm Extended)

… Directly Into:

5 Devil Presses (50’s/35’s)

10 Wallballs (30/20)

10 Devil Presses (50’s/35’s)

20 Wallballs (30/20)

15 Devil Presses (50’s/35’s)

30 Wallballs (30/20)