Honey Badger Gym – CrossFit

MINDSET

“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

Warm-up (No Measure)

30 Seconds

Easy Bike or Row

Active Spidermans

Sit-ups

Moderate Bike or Row

Active Samson

Hollow Hold

Faster Bike or Row

Push-up to Down Dog

Arch Hold

Box Jump Warmup

30 Lateral Hops Over Barbell

30 Seconds Box Step-ups

30 Seconds Box Jumps

Barbell Warmup

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

Pigeon Pose on Box: 1 Minute Each Side

Metcon (Time)

3 Rounds:

7 Power Snatches (75/53)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches

7 Toes to Bar

7 Box Jumps

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches

7 Toes to Bar

7 Box Jumps