Honey Badger Gym – CrossFit

MINDSET

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that they blind us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Slow Air Squats

High Single Unders

Cossack Squats

Quick Single Unders

Glute Bridges

Double Taps

Single Leg Glute Bridges

Double Under Practice

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:

Barbell Ankle Stretch: 1 Minute

Front Squat Hold: 1 Minute

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 700 Meter Row

7 Squat Cleans (95/63)

25 Double Unders

Rest 5 Minutes

5 min AMRAP:

Buy-In: 500 Meter Row

5 Squat Cleans (115/83)

25 Double Unders

Rest 5 Minutes

5 min AMRAP:

Buy-In: 300 Meter Row

3 Squat Cleans (135/93)

25 Double Unders