Honey Badger Gym – Crossfit
MINDSET
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt
We are problem-solving-machines. Once we get started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turns out we just need to transition that energy from the “wishing” phase, and into the “action” phase.
Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.
Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.
Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.
Warm-up (No Measure)
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats
Athletes choice for Barbell or Dumbbell(choose and continue with the warmup option for your choice)
Barbell Warmup:
10 Deadlifts
10 Hang Muscle Clean + Strict Press
10 Front Squats
10 Front Rack Step Back Lunges
Dumbbell Warmup:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
*use two light DBs or one and go 5 reps each side on the movements
Metcon (AMRAP – Reps)
5 Rounds x 3 min AMRAP:
60 Double Unders
20 Jumping Lunges
Max Rounds of “Macho Man”
Rest 1 Minute Between Rounds
“Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks
Choose weights that you can could do 2-3 rounds of “Macho Man” without dropping the bar or Dumbbells.
Your choice of Barbell, Double Dumbbell, Odd Object/Sang bag, or Single Dumbbell. If using a single dumbbell, perform 3 reps per side on all movements.
3 power cleans with L&R arm
3 front squats with L&R arm
3 push jerks with L&R arm
Mods:
*90 singles instead of dubs
*step Back lunges instead of jumps