Bandit CrossFit WOD–Friday, July 22, 2016

Bandit CrossFit – CrossFit

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1: Metcon (Weight)

1) Warmup:

Every 2 minutes, for 10 minutes (5 sets):

20 Walking Lunges (KBs in each hand)

log KB weight, just the weight of each one, do not add them together.


2: Front Squat (6×3, 80-85%, tempo 15×1)

Tempo and technique are more important than the weight. This is our first week of earning our right to squat heavy. If you can’t hold the weight in the bottom for an absolute solid five seconds counted by a clock, then you should lighten the load. If your technique is off, you need to lighten the load. This work is very important, and it is important that you do it exactly as we have intended. Please try to come in and do it. Or, do it on your own.

A note about the “bottom” of the squat. This is not intended for you to go to the absolute bottom where you lose tension. You should certainly go below parallel, but only until the point that you can still hold tension.


3: Metcon (Time)

Four rounds for time of:

Run 400 Meters

15 DB Push Presses

Choose a weight for the push press that you can do all 15 reps without stopping. But, make it challenging.

Extra Work

4: Metcon (No Measure)

4.1) Four sets, not for time of:

Isometric Hold on Pull-Up Bar x 20-30 seconds

(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)

Handstand Walk x 15-20 meters

Bridge-Ups x 2-3 reps of 10 second holds

4.2) For completion:

50 Tuck Rocks

15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)

30 Hollow Body Rock

15 Tuck Crunches

30 Alternating Single Leg Cross Toes-to-bar

15 Tuck Crunches

30 Hollow Body Rock

15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)

50 Tuck Rocks

Tuck Rock Demo:

Dragon Flag Negative:

Single Leg Cross Toes to bar:

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