Honey Badger Gym – CrossFit

MINDSET

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Warm-up (No Measure)

EMOM 8

Minute 1: Easy Shuttle Runs

Minute 2: Stretch

Stretches

Round 1: Active Samson + Air Squat at Top

Round 2: Push-up to Down Dog

Round 3: 30 Second Front Plank + 30 Second Mountain Climbers

Round 4: 30 Second Side Plank (Each Side)

Deadlift Matrix Warmup(light weight):

5 smooth deadlifts

5 stagger stance deads each side

5 wide base deads

5 close feet deads

5 toes out deads

5 pigeon toe deads

Deadlift (3 reps E2MOM for 12)

build to a heavy 3 for the day, control the descent, no drops from the top

Metcon (Time)

21-15-9:

Deadlifts 225/155

400 Meter Run
Adjust run pace to go big on the barbell (1-2 quick sets)

Set yourself up to thrive on the round of 15 deadlifts and the 400 meter run that follows

Hold back a touch on the first round, smash the second round, finish strong on the shorter third round