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WOD

Bandit CrossFit WOD–Friday, April 29, 2016

Published by on April 29, 2016 5:00 am

Announcements

No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

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Warm-up

Back Squat Warmup (No Measure)

1-2 rounds

10 Kneeling Glute Mobilization

10 Overhead Lunges (single arm/opposite leg/in place)

10 Sling Shot Squats 23×1

10 Kettlebell Squat and Reach

Strength

2: Metcon (Weight)

3×8 @ 70% of 1RM HBBS, 2 minute rest

Conditioning

3: Metcon (No Measure)

EMOM x 20 min:

0:00- 12 Heavy Russian KB Swings (70/53)

1:00- 6-8 Strict Pullups

2:00- 8-12 Ring Pushups

3:00- 30 sec assault bike sprint

Extra Work

4: Metcon (No Measure)

4.1) 4 sets – 20 ft. Jerk Grip OH walk w/ 20 sec hold at end

*stay stacked

4.2) Work 3x through, rest as needed

-10 ft HS walk to wall w/ 20 sec. hold

-15 ft. HS walk to wall w/ 15 sec. hold

-20 ft. HS walk to wall w/ 10 sec. hold

-25 ft. HS walk to wall w/ 5 sec. hold

If you can’t handstand walk, do shoulder taps (10, 15, 20, 25). If you can’t do shoulder taps, do horizontal plank hold shoulder taps and then do handstand hold. If you can’t handstand hold, do plank hold.

4.3) 50 band pull aparts w/ connected core

Every 10 stop and perform 10 abmat situps

Demo: https://www.youtube.com/watch?v=BVehf-8FAxQ

This video is a whole series. The first demo is the one you need to do for today’s work.

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