Honey Badger Gym – CrossFit

MINDSET

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.

Warm-up (No Measure)

60 Second Wall Sit

200 Meter Run

30 Seconds Air Squats

40 Second Wall Sit

100 Meter Run

30 Seconds Cossack Squats

20 Second Wall Sit

50 Meter Run

30 Seconds 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:

Front Rack Stretch: 1 Minute

Front Squat Hold: 1 Minute

Clean (E2MOM x 12 min build on the complex)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Metcon (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

115/83

*in addition to correct movements and weights, a time domain will be included to be as prescribed today. All work must be finished under 15 min. This is not a time cap, this is a performance goal.