Honey Badger Gym – CrossFit

MINDSET

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Plate Hops

Moderate Row

Plate Counterbalance Squats

Faster Row

Plate Front Raise to Overhead

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30s Each Side)

Glute Bridge Walkouts

Jumping Air Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Couch Stretch: 1 Minute Each Side

Front Rack Stretch: 1 Minute

Thruster (1 rep from the rack E2MOM for 12 min)

Blitzen Indi (Time)

RX+ 5 Rounds:

20/15 Calorie Row

10 Thrusters 115/83

RX 95/63

*if there are enough people in the class, we’ll perform the second workout posted as partners.

Blitzen Team (AMRAP – Rounds and Reps)

14 min AMRAP(w/a partner):

12/9 Calorie Bike

7 Thrusters

*RX+ 115/80, RX 95/63

*partners alternate complete rounds