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Bandit CrossFit WOD–Tuesday, March 31, 2015

Published by on March 31, 2015 5:00 am

Main – CrossFit

Coach Sam wants to do a Battle Frog OCR on May 16, in Atlanta, Georgia. Anyone up for a road trip?

See more about the Atlanta BattleFrog here:

View Public Whiteboard


1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

2: Metcon (No Measure)

Spend about 10 minutes setting up for the conditioning work today.

If class size is large, we can split into groups and start on different pieces. Share equipment if possible.

How to prep:

1.) Set up your rower, row 5-10 calories

2.) 2×10 scapular depressions,

3.) 2×5 easy toes to bar, or hanging leg raises. Do not scale with knee raises. Lift legs as high as possible while extended.

4.) 2×7 Deadlift with 40% of 1RM. If you don’t know your 1RM, use something very light, maybe 65# or 75# for women and 135-155# for men. For perspective, someone with a 300# deadlift would be using 120#.

5.) 5×5 (each leg) box step ups. Don’t forget to stand all the way up on the active leg bofore touching the trailing leg to the box.


3: Metcon (5 Rounds for time)

5 sets @ progressive intensity*

20 Row calories

15 DB push press – 2×35/20#

10 Strict toes to bar

15 Deadlifts – 40%1RM

20 Step-ups (20″) – Altern. 10/leg

Rest exactly 5 mintues btwn sets

Form is everything on the deadlift. Please don’t overshoot this weight.

*Build from 70 to 90% effort gradually, by the time you get to step ups you are MOVING

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