Honey Badger Gym – CrossFit
MINDSET
“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.
Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.
In our conversations today, pay close attention to our thoughts as the other is speaking.
The intention is this:
Listen with the intent to understand.
Not to reply.
Warm-up (No Measure)
30 Seconds
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
Glute Bridge Walkouts
Air Squats
30 Seconds
Front Plank
Alternating Bird Dogs
Shoulder Taps Video
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon (Time)
For Time:
30 Back Squats (155/103)
30 Strict Press (95/63)
30 Deadlifts (185/133)
20 Back Squats (185/133)
20 Strict Presses (115/83)
20 Deadlifts (225/155)
10 Back Squats (225/153)
10 Strict Presses (135/93)
10 Deadlifts (275/183)
We will use only one bar for this. Bar can come from floor or rack. The transition times loading and unloading will act as necessary rest.
Metcon (AMRAP – Reps)
Home Workout(with weight):
Warm-Up
8 Minutes For Quality:
20 Single Unders
15 Shoulder Taps
10 Pass Throughs *
5 Inchworm to Push-ups
*Use broomstick, towel, or band
6 min AMRAP:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
6 min AMRAP:
2 Single DB Power Snatches, 20 Double-Unders
4 Single DB Power Snatches, 20 Double-Unders
6 Single DB Power Snatches, 20 Double-Unders
Continue to add (2) power snatches per round
Metcon (AMRAP – Reps)
Home Workout(no equipment):
6 min AMRAP:
2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
*Continue to add (2) reverse lunges per round
Rest 2:00
6 min AMRAP:
2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
*Continue to add (2) ground to overhead per round
*odd object could be anything. A backpack/duffel bag with clothes and books in it. A log, a cement block if you’re feeling wild lol please be careful and don’t break toes or feet.