Honey Badger Gym – CrossFit

MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natrual born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Warm-up (No Measure)

30 Seconds

Active Samson

Box Step-ups (Low Box)

Front Plank

Active Spidermans

Lateral Box Step-ups (Low Box)

Hollow Hold

Push-up to Down Dog

Box Step-ups (Higher Box)

Arch Hold

Air Squats

Lateral Box Step-ups (Low Box)

Sit-ups

Dumbbell Warmup

20 Seconds Each:

Goblet Squat

Single Arm DB Strict Press (Right)

Goblet Squat

Single Arm DB Strict Press (Left)

Goblet Squat

Performed With 1 Light Dumbbell

MOBILITY:

Dumbbell Ankle Stretch on Box: 45 Seconds Each Side

Child’s Pose on Box: 45 Seconds

Metcon (Time)

21-15-9:

Double DB Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double DB Front Squats (50’s/35’s)

Toes to Bar
DUMBBELL MOVEMENTS

• Let’s choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh

• For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet