Honey Badger Gym – CrossFit

MINDSET

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.

We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Warm-up (No Measure)

30 Seconds Each

Push-up to Down Dog

Air Squats

Arch Hold

Air Squats

Hollow Hold

Air Squats

Sit-ups

Air Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

For Time (30 Minute Cap):

3 Rounds:

21/15 Calorie Assault Bike

15 Toes to Bar

Then

15 Thrusters (95/63)

15 Thrustrers (115/83)

15 Thrusters (135/93)

Then

3 Rounds:

21/15 Calorie Assault Bike

15 Barbell Facing Burpees

Metcon (AMRAP – Rounds and Reps)

Home Workout option #1

Warm-Up

2-3 Sets

200m Run

15 Glute Bridges

15 Knuckle Drags

25 min AMRAP:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Metcon (AMRAP – Rounds and Reps)

Home Workout option #2

Warmup

2-3 Sets

20 Single Jumps

15 Glute Bridges

15 Knuckle Drags

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

*100 singles if not doing doubles