10/28/2019

Honey Badger Gym – CrossFit

MINDSET

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

The simplicity in this quote, but how deep it travels, is worth reading twice.

We are creatures of habit. We enjoy our routines. Morning rituals, to the way we warm up, to our regimented diets.

Creating healthy habits is a massive advantage, and one that we want to leverage. But with that said, the quote reminds us to be aware of the effect habits naturally have on us. The more ingrained we become into a habit, good or not, the more challenging it is to “see” new ideas. We feel we’ve found what works for us, and often without even realizing it, we close off.

It’s a theme we can take into our day: that we are forever students. There is so much to learn, to experience, to try. Even when we feel we’ve got it all figured out.

Open-mind. Forever a student.

Warm-up (No Measure)

30 Seconds Each:

Kettlebell Toe Touches

Active Spidermans

Low Alternating Box Step-ups

Kettlebell Deadlifts

Inchworm to Push-up

Low Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Ankle Stretch (30 Seconds Each Side)

Active Spidermans + Hamstring Stretch

High Alternating Box Step-ups (Facing Box)

Single Arm Dumbell Press (5×8 E2MOM for 10 mins)

Metcon (AMRAP – Reps)

9 min AMRAP:

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings

4 Box Jumps

….

Increase By (2) Reps Until the Finish
The reps will climb by 2 each round until the 9 minutes is up

We should choose a kettlebell weight that can be swung for 30+ reps when fresh

Looking to stand to full extension on top of the box for every rep

Today, it is better to choose a box height that can be jumped to rather than

stepping up (use plates if needed)

The score is total reps completed

Cheat Sheet:

2’s: 4

4’s: 12

6’s: 24

8’s: 40

10’s: 60

12’s: 84

14’s: 112

16’s: 144

18’s: 180

20’s: 220

22’s: 264

24’s: 312

Weightlifting