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Bandit CrossFit WOD–Monday, September 22, 2014

Main – CrossFit

It’s not just about winning.

“If I spend every waking moment trying to beat you, eventually that becomes a shallow life. Sure. I want to beat you. But, that can’t be what motivates me.”

–Coach Mike Krzyzweski, Head Coach, Duke Men’s Basketball (4 National Titles) and 2008-2012 US Men’s Olympic Basketball Coach (2 Gold Medals).

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2a: Goblet Squat (315, HAP, tempo 25×1)

2b: Side Step with Bands (No Measure)

https://www.youtube.com/watch?v=MhPzAJMEiWQ
3×20

3: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

Conditioning

4: Beach Brawl 2014 Ind. WOD # 4 (Time)

RX:
25 Wallballs 20/14# to 10/9′
25 Toes to bar
25 Shoulder to Overhead 135/85#
25 Deadlift 205/135#
25 Burpee Box Jump Overs 24/20″

———————-

Scaled:
25 Wallballs 14/10# to 10/9′
25 Kettlebell Swings 53/35#
25 Shoulder to Overhead 95/65#
25 Deadlifts 185/115#
25 Box Jump Overs 24/20″

Cool Down/Stretching

5: Metcon (No Measure)

If any remaining time, stretch:

2 minutes each side couch stretch
2 minutes each side hamstring stretch
2 minutes each side calf stretch

Conditioning

6: Metcon (AMRAP – Rounds and Reps)

For those that did the Beach Brawl WOD on Friday,

10:00 AMRAP:
5 thrusters 95/65
10 box jumps 24/20
* every 2:00 do 50′ HS walk or 20 shoulder taps

The post Bandit CrossFit WOD–Monday, September 22, 2014 appeared first on Bandit CrossFit.

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