Honey Badger Gym – CrossFit

MINDSET

“Perfection can be spelled with the word paralysis.” – Churchill

The act of “starting” is all too often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the other hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

Warm-up (No Measure)

30 Seconds

Easy Bike

Banded Good Mornings

Box Step-ups

Moderate Bike

Banded Pull Aparts

Lateral Box Step-ups (15 Seconds Each)

Faster Bike

Banded Pass Throughs

Lateral Hops Over Band

Body Positions

30-20-10

Hollow Hold Seconds

Arch Hold Seconds

MOBILITY:

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 45 Seconds

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

Buy-In: 100/80 Calorie Assault Bike*

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups

*9 min cap on the bike