Bandit CrossFit WOD–Thursday, September 24, 2015
Bandit CrossFit – CrossFit
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
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.”
4: Metcon (Time)
200 meter run
15 Sandbag Thrusters
200 meter ski erg