Honey Badger Gym – Crossfit
MINDSET
“It’s not the stress that kills us. It’s the reaction to it” – Hans Selye
Frame of reference is everything.
The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.
To see an obstacle, as simply part of the way.
To see that pain, is an instructor.
To see that failure, is merely a lesson.
Warm-up (No Measure)
30 Seconds Active Spidermans
30 Seconds Jumping Jacks
30 Seconds Mountain Climbers
30 Seconds Butt Kickers
30 Seconds Bootcamp Burpees
30 Seconds High Knees
30 Seconds Push-up to Down Dog
30 Seconds Swinging Jacks
30 Seconds Air Squats
30 Seconds Ankle Hops
30 Seconds Slow Burpees
Metcon (Time)
For Time:
400 Meter Run
9-12-15:
Deadlfts
Burpees
800 Meter Run
15-12-9:
Deadlfts
Burpees
400 Meter Run
Deadlifts options:
Barbell – looking for a moderate weight that you could complete 15 unbroken when fresh. It should not take more than 2 sets for any round of the deadlifts today.
Double Dumbbell – only one end of the dumbbell heads need to touch the floor outside of the feet. Same rules apply as barbell sets/reps.
Single Dumbbell or heavy Odd object – you may want to take a wider stance with your feet since you’ll be traveling further down to the ground for each rep. Single hand alternating DB is fine or two hands on the outside(watch your fingers).
Runs:
400m should take no longer than 2:30 and..
800m should take no longer than 5:00 so let’s adjust both accordingly.