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Bandit CrossFit WOD–Friday, May 20, 2016

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: High Bar Back Squat (3×4 @ 85%)

Conditioning

3: Desforges (Time)

5 Rounds for time:

12 Deadlifts, 225#

20 Pull-ups

12 Clean and Jerk, 135#

20 Knees-to-Elbows
In honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010
To learn more about Desforges click here
This is a very difficult workout. We are doing this to honor an American hero, not become heroes ourselves. So, please don’t do anything foolish. You must be done with this in 30 minutes. There are no exceptions for anyone to go over this time cap.

Instead of not completing it, let’s scale it appropriately so we can finish it.

Make this workout your own. Modify it however you need to: cut reps, modify movements, adjust weight. Each of you have different strengths and abilities. Be real with yourself about what you can and can’t do and what is too much. And remember, you want to be able to come back and workout again Saturday and Monday.

For new Bandits who are new to deadlifting, go SUPER LIGHT on the weight for these. Concentrate on doing them correctly. If you are struggling, I have some Modification suggestions:

Deadlift:

Lighten the load

Change the movement to rowing or good mornings

Pullups:

Lessen the number of reps. You will end up doing 100 pullups if you keep the 20 reps.

Do 20 ring rows

Do 10 pullups, 10 ring rows, or any combo of pullups and ring rows that add up to 20.

Do ME pullups each round.

Clean and Jerk:

Lighten the load

Knees to Elbows:

Do less reps. You will end up with 100 of these if you keep the 20 per round.

(Your hands will be toast after the 100 pullups, 60 deadlifts and 60 clean and jerks.)

Do hanging leg raises.

Do abmat situps, tuck crunches, or hollow rock/hold for :30.

Do part Knees to Elbows, part something else in whatever rep scheme you want.

If you need any further suggestions, ask your coach. There are numerous ways to attack this workout. It should be difficult, but it shouldn’t incapacitate you.

Extra Work

4: Metcon (No Measure)

No core work today. We need to rest and relax!

Spend at least one minute in each of the following positions:

Twisted Cross (both sides)

Couch Stretch (both sides)

Straddle

Pigeon (both sides)

Hamstring stretch on rig (both sides)

Box Shoulder Stretch (demo: https://www.youtube.com/watch?v=suJuMyERq2g)

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