Bandit CrossFit WOD–Friday, June 24, 2016

Bandit CrossFit – CrossFit

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1: 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: High Bar Back Squat (6×3, 80-85%, tempo 50×1, rest 2 min)

If 80-85% won’t let you have good technique, or hold the full 5 seconds (by watching the clock), then please dial it down a notch.

We are trying to develop our front and back squats in three phases: learn it, earn it, and then burn it.

We are in the “learn it” phase right now. So, 5 second lower, no pause, explode up, move to the next rep. The goal here is that you feel the positions and how to be stable throughout each without trying to speed through the weak points of the lift.

It is not important how much weight you have. The 80-85% is just a guideline. This 5-second tempo is designed to help you move slow enough and “learn” how to move properly.

I can’t stress enough how important it is that you prioritize the ability to hold this tempo. If you ignore it, or count too quickly in your mind, you’re missing the whole point of what we are doing.


3: Metcon (Time)

Complete as many rounds and reps as possible in 15 minutes of:

Run 200 Meters with Medicine Ball

15 Wall Ball (20/14 lbs)

15 KB Swings (24/16 kg)

Rx+: 32/24kg KB swing

Extra Work

4: Metcon (Calories)

Choose the cardio exercise that you hate the worst and do it for 30 minutes at an easy pace.

Log what machine you use in the comments and how many calories in results. If you chose running. Log it as extra performance.

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