Honey Badger Gym – CrossFit

MINDSET

“80% of success is showing up.” – Woody Allen

We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling great. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:

To not view progress as a means to an achievement.

And instead to view progress as the achievement.

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Active Spidermans

Glute Bridges

Single Unders

Frog Hops

Single Leg Glute Bridge (30 Sec Each Side)

Single Unders

Slow Burpees

Glute Bridge Walkouts

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Power Clean (2 paused reps E2MOM x 10min )

2 count pause at the knee

2 count pause in the catch before standing

Reps do not need to be touch and go

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double Unders

10 Power Cleans (155/103)

30 Double Unders

10 Lateral Barbell Burpees