Honey Badger Gym – CrossFit

MINDSET

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy are not just OK… they’re part of the way.

Warm-up (No Measure)

3 Sets

30 Seconds Assault Bike

30 Seconds Single Unders

Increasing Intensity & Height with Each Round

Glute Bridge Sequence

40 Seconds Each:

Glute Bridges

Single Leg Glute Bridges (40s Each Side)

Glute Bridge Walkouts

Slow Air Squats

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Front Squat (3 reps E2MOM x 10 min)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double Unders

30/21 Calorie Assault Bike

15 Front Squats (155/105)

RX+

Erg bike or assault

10 thrusters instead of 15 front squats