Bandit CrossFit WOD–Monday, May 4, 2015

Bandit CrossFit – CrossFit

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1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

2: Crossover Symmetry (No Measure)

3: Reverse Hypers (3×10, moderate weight)

4: Metcon (No Measure)

Coach led deadlift warmup/technique review.

Today’s WOD has 30 deadlifts. Along with a load of thrusters, wall balls and box jumps. Please be smart. Do not go too heavy if you struggle with technique. It’s just not worth it.

I have some notes for scaling on deadlift in the workout description. Some of you will be doing single leg kettlebell deadlift instead of traditional. See below.


5: Metcon (Time)

For Time:

60 Wall Ball (20/14)

50 TTB

40 Box Jumps (24/20)

30 Deadlift* (185/135)

20 DB Thrusters (50/35)

10 MU**

150ft Single Arm DB OH Lunges (50/35)

*For those of you dealing with significant back issues (back locking up on you when you are under strain, do single leg kettlebell deadlifts instead. 15 each leg. Demo here:

**Do box assisted muscle ups for scaling.


Coaches: Please scale as needed for beginners. Examples, cut reps in half for Level 1. If deadlift is a struggle, they can row or do single leg deadlift.
Clock must start at the 30-minute mark. Be ready.

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