Honey Badger Gym – CrossFit

MINDSET

“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill

Everyone hears things. Not everyone listens.

Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now.

What if we changed those efforts around.

Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective.

Listen not with the intention to respond, but with the intention to understand.

Warm-up (No Measure)

30 Seconds Each

Push-up to Down Dog

Front Plank

Active Samson + Air Squat

Spiderman + Hamstring Stretch

Alternating Bird Dogs

Active Samson + Air Squat

Inchworm to Push-up

Shoulder Taps

Active Samson + Air Squat

“Barbell Stretches”

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Front Rack Stretch: 1 Minute

Chest Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds

Power Clean (1 hang + 1 from the floor touch & go E2MOM x 12)

Metcon (AMRAP – Rounds and Reps)

RX 12 min AMRAP:

9 Hang Power Cleans 135/93

12 Push-ups(chest to ground)

15 Deadlifts 135/93

RX+ 12 min AMRAP:

9 Strict Pull-Ups

12 Hang Power Cleans (135/95)

9 Strict Handstand Pushups

21 Deadlifts (135/95)
Chest must make contact with the floor on push-ups. If it helps, hand release is fine, but no worm push-ups!