Honey Badger Gym – CrossFit

MINDSET

“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.”

– Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.

It is a choice to be frustrated.

It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

Warm-up (No Measure)

45 Seconds

Easy Bike

PVC Strict Press & Reach

Straight Leg Swings (15 Seconds Each Side)

Moderate Bike

PVC Sotts Press

PVC Pass Throughs

Faster Bike

PVC Lift Offs

PVC Lat Stretch

Modified Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Power Snatch (E2MOM x 10 min build on a 3 position complex)

3 positions:

1 High Hang Power Snatch (Pockets)

1 Hang Power Snatch (1 Inch Above Knee)

1 Power Snatch (Floor)

Metcon (AMRAP – Reps)

3 min AMRAP:

9/6 Calorie Assault Bike*

12 Power Snatches (95/63)

Rest 3 Minutes

3 min AMRAP:

9/6 Calorie Assault Bike

8 Power Snatches (115/83)

Rest 3 Minutes

3 min AMRAP:

9/6 Calorie Assault Bike

4 Power Snatches (135/93)

*if you rode a bike yesterday, rower is available to you today