Honey Badger Gym – CrossFit
MINDSET
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess
The simplicity in this quote, but how deep it travels, is worth reading twice.
We are creatures of habit. We enjoy our routines. Morning rituals, to the way we warm up, to our regimented diets.
Creating healthy habits is a massive advantage, and one that we want to leverage. But with that said, the quote reminds us to be aware of the effect habits naturally have on us. The more ingrained we become into a habit, good or not, the more challenging it is to “see” new ideas. We feel we’ve found what works for us, and often without even realizing it, we close off.
It’s a theme we can take into our day: that we are forever students. There is so much to learn, to experience, to try. Even when we feel we’ve got it all figured out.
Open-mind. Forever a student.
Warm-up (No Measure)
30 Seconds Each:
Kettlebell Toe Touches
Active Spidermans
Low Alternating Box Step-ups
Kettlebell Deadlifts
Inchworm to Push-up
Low Lateral Box Step-ups (30 Seconds Each Side)
Kettlebell Ankle Stretch (30 Seconds Each Side)
Active Spidermans + Hamstring Stretch
High Alternating Box Step-ups (Facing Box)
Single Arm Dumbell Press (5×8 E2MOM for 10 mins)
Metcon (AMRAP – Reps)
9 min AMRAP:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings
4 Box Jumps
….
Increase By (2) Reps Until the Finish
The reps will climb by 2 each round until the 9 minutes is up
We should choose a kettlebell weight that can be swung for 30+ reps when fresh
Looking to stand to full extension on top of the box for every rep
Today, it is better to choose a box height that can be jumped to rather than
stepping up (use plates if needed)
The score is total reps completed
Cheat Sheet:
2’s: 4
4’s: 12
6’s: 24
8’s: 40
10’s: 60
12’s: 84
14’s: 112
16’s: 144
18’s: 180
20’s: 220
22’s: 264
24’s: 312