Honey Badger Gym – CrossFit

MINDSET

“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams

We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.

We learn after mistakes, no question about that, but there’s something even more important here – the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life on safe.

Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.

Warm-up (No Measure)

20 Seconds Each:

Quad Stretch

Knee Tucks

Straight Leg Kicks

100 Meter Run (Easy)

Side Lunges

Cossack Squats

Air Squats

100 Meter Run (Moderate)

Active Spidermans

Active Samson

Inchworm to Push-up

100 Meter Run (Faster)

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

120 Deadlifts (155/103)

600 Meter Run

90 Hang Power Cleans (155/103)

600 Meter Run

60 Push Jerks (155/103)

600 Meter Run

150/105 Calorie Assault Bike

60 Push Jerks (135/93)

600 Meter Run

90 Hang Power Cleans (135/93)

600 Meter Run

120 Deadlifts (135/93)

600 Meter Run

*one athlete runs at a time, completing 200m before the next partner goes.