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WOD

Bandit CrossFit WOD–Thursday, September 24, 2015

Published by on September 24, 2015 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (Weight)

9 min EMOM:

1st: 1-2 rope climbs

2nd: 10 Goblet Squats

3rd: :30 plank hold

Test

3: Stride Rate Test (AMRAP – Reps)

Take a 4-5 minute run. During the second or third minute, count the number of your steps while running for one full minute.

(You can count the steps taken on the right foot and multiply by two to get a total.)

Compare your stride number to an elite distance runner’s average stride rate of 180 steps per minute.

What’s the point?

1. Slower steps=more time in the air.

2. More time in the air=greater impact on landing each step.

3. Greater impact on landing=increased risk of injury.

“Stride Rate” is also known as “Running Cadence.”

Conditioning

4: Metcon (Time)

4 rounds

200 meter run

15 Sandbag Thrusters

200 meter ski erg

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