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Bandit CrossFit WOD–Monday, May 16, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Front Squat Warmup (No Measure)

2 rounds:

10 Kneeling Glute Mobliization (each side)

10 Spiderman Lunge Hands Elevated/Rotation (each side)

Banded Front Rack Stretch :30 sec hold

10 Front Squat with BB

Strength

2: 3/6 Front Squat/Back Squat (3x 3/6 at 90%, 2 min rest)

3 Front Squats followed immediately by 6 Back Squats

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

25 MIN AMRAP:

400m run

5-10 Strict Pullups

10 Ring Pushups

Scoring:

Run counts as 1.

Only click RX if you do all 10 strict pullups.

Also, for the pullups. Do not spend a lot of time shaking out your arms and failing pullups. Modify the intensity and difficulty to make this something you can move through relatively quickly.

An example of scaling/modifying would be to do as many pullups as you are able, even if just one or two. Then, finish out the ten reps with ring rows.

Extra Work

4: Metcon (No Measure)

4.1) 5x 15 OH Barbell Situp

4.2) 10 to 1

Russian Twist

Tuck Crunch

Do a set of 10 and 10, then 9 and 9, then 8 and 8 and all the way to 1 and 1.

4.3) Groin and Inner thigh mobility and stretching: https://www.youtube.com/watch?v=hdz5K2fUTYM

The post Bandit CrossFit WOD–Monday, May 16, 2016 appeared first on Bandit CrossFit.

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