Bandit CrossFit WOD–Friday, April 29, 2016


No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

View Public Whiteboard


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


2: Metcon (Weight)

3×8 @ 70% of 1RM HBBS, 2 minute rest


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


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

The post Bandit CrossFit WOD–Friday, April 29, 2016 appeared first on Bandit CrossFit.

fill out the form below to get started!

In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!