Honey Badger Gym – Crossfit

MINDSET

“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

What if we never reach the finish line? What if, as sobering as the thought may be, we never reach our dreams?

Would it change who you are today? Would we look back at our goals, and shoot lower? Change our dreams? To something, easier?

Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. The process builds the character – not the achievement.

Warm-up (No Measure)

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

30 Sec Hollow Hold

30 Sec Over & Back DB or Barbell Hops

30 Sec Squats (Light Weight bar, kb, db)

Fran, but not.. (Time)

21-15-9:

Thrusters

Strict Pull-ups

This should feel more like a paced strength workout than a lung burner.

Thrusters:

lets make these a little more challenging than we normally would for fran. Planning to make this take 2-3 sets for each section.

*heavier barbell

*double dumbbell

*DB or KB Goblet Thrusters

*heavy odd object thrusters

Strict Pull-ups:

Breaking early may be the key to success.

If pull-ups aren’t in the cards:

*ring row

*Double the reps and perform bent over row w/DBs, barbell, KBs, odd object(doesn’t matter, just get those backs and bis workin!)