Honey Badger Gym – CrossFit
MINDSET
“Ductus Exemplo”
The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.
One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.
Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.
Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.
Warm-up (No Measure)
60 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
40 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
20 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
MOBILITY:
PVC Pass Throughs: 1 Minute
PVC Lat Stretch: 1 Minute
PVC Sotts Press: 1 Minute
Power Snatch (E2MOM for 10 min build on the complex)
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Bartender (AMRAP – Rounds and Reps)
10 min AMRAP:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/83
GENERAL:
Looking to get around 5 rounds (2 minutes per)
BARBELL MOVEMENTS:
Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor
Should be something you will not have to break with more than once on both movements
If unable to go overhead, hang power cleans, power cleans, and front squats will be our best alternative