Honey Badger Gym – CrossFit

MINDSET

“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take the shape of whatever we seek to be.

Warm-up (No Measure)

1 Minute

Easy Bike or Row

Glute Bridges

Lateral Box Step-ups (30s Each Leg)

40 Seconds

Moderate Bike or Row

Single Leg Glute Bridges (20s Each Leg)

Box Facing Step-ups

30 Seconds or Row

Faster Bike

Glute Bridge Walkouts

Slow Air Squats

“Barbell Stretches”

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (1 pause rep(3 count) + 1 rep E290S(6 sets))

Metcon (Time)

RX 3 Rounds For Time:

30 Plate Ground to OH (25/15)

20/14 Calorie Bike or Row

20 Weighted Box Step-ups (25/15)

RX+ 3 Rounds For Time:

30/24 Calorie Bike

20 DB Box Step-Ups 50/35

10 Squat Cleans 135/93

Box height is 24/20″