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Bandit CrossFit WOD–Monday, April 18, 2016

Bandit CrossFit – CrossFit

We are including “extra work” every day for the foreseeable future. This work is something that can help you make gains in your performance. You have to make a commitment to do this work frequently. This extra work is made up of small things that don’t feel or look glamorous. But, these are the things that must be done to make gains and improvement. Please take advantage of this extra work every chance you get. Even if you have to do it at home when you wake up, or on your lunch break. You can also come in before class, and do the extra work as a warm-up.

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Warm-up

1: Snatch Balance (3 Reps EMOM x 5 MIN)

Demo: http://www.catalystathletics.com/exercise/80/Snatch-Balance/

Start with light weight, and increase with each set to end with moderate/medium load. If you cannot do a perfect OHS, you must use minimal weight. If you cannot receive the bar in a squat position, then you must use minimal weight. The point of this warmup is to work on technique and perfect movement rather than strength.

Strength

2: 7/13 Front Squat/Back Squat (4×7/13 @ 70% of 1RM Front Squat)

Do 7 Front Squats and then immediately do 13 Back Squats

Conditioning

3: Metcon (Time)

3 Rounds for time:

8 KB (or DB) Thruster (53/35—suggested weight, but make this your own. The reps should be UB)

35 DU

8 Burpee Box Jump Overs (24/20)

rest 3 minutes between rounds.

Log total time, don’t worry about subtracting rest.

Notes;

1) This work shouldn’t take you anymore than 2-2:30 minutes to complete. If it is taking longer, you need to modify load or reps to reach the desired stimulus.

2) For double unders, do singles if you can’t do doubles proficiently. It should only take about :20-:30 to get 35 double unders. You should stay moving in this workout. If you are struggling, you should also think about attending our Double Under Seminar coming up after one of our Saturday workouts in June. Details and register here: http://www.imathlete.com/events/EventOverview.aspx?fEID=37251&z=1460913355601

Extra Work

4: Metcon (No Measure)

4.1) 10 min EMOM

-E – 30 sec. False grip hollow hold on rings (deepest false you can)

-O – 10 arch ups + 10 sec. Arch hold

4.2) Death by MU + 2 dips

i.e. 1+2, 2+2, 3+2 etc.

(scale with muscle up transitions if needed)

4.3) 8 sets: 8 V-ups + 15 hollow rocks
This work is to be done outside of class. Many of you want to get better at gymnastics movements and overall strength, and we are providing you with some options to do that, however there has to be some sort of self-responsibility associated with these things. We will include demo videos when we can, and if a coach is free, they can watch you or give you a few pointers. However, they cannot leave their class behind to give you personal attention. Thank you for understanding! We do all the we can to provide you with a solid hour of programming that will help you become more fit and stronger. This extra work is just something for those who want to do a little more and meet their goals a little bit faster.

Choose one of these things, or do all, but also note that they priority for the rig belongs to the classes, so you may have to wait until they get done with it before you can use it. Also, feel free to do any or all of this work BEFORE your class as a warm-up.

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