Bandit CrossFit WOD–Tuesday, March 31, 2015
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: http://battlefrogseries.com/atlanta2015/
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
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