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Bandit CrossFit WOD–September 8, 2014

Main – CrossFit

“Ultimately, it’s not what you do every once in a while; it’s what you dedicate yourself to on a regular basis that makes the difference.”

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Warm-up

1: Crossover Symmetry (No Measure)

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

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

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

3: Overhead Squat (2×10, HAP, but they must be perfect, tempo 25×1)

Strength

4: High Bar Back Squat (Work to 1RM, 20 minutes)

Conditioning

3: Metcon (Time)

Level 3 (Rx):

4 rounds
200 meter run
10 strict HSPU
10 Burpee Box Jumps (24/20)

Scaling for HSPU:
Use boxes. NO KIPPING. Also, it would be better for you to do these from boxes to work the full range of motion rather than using mulitple stacked abmats.

Level 1 scaling for burpee box jumps:
Do box step ups only.

Level 4 (Rx+):
5 Rounds:
400m run
10 Strict HSPU
10 Bupree Box Jumps (24/20)
Rest 1:1

Strength/Skill

This work to be completed on your own time, before or after class. Ask for scaling if you need help. Anyone can do this work.

4: Metcon (AMRAP – Reps)

4 Rounds: ME UB Bar MU (max reps of 12) + ME Rope Climbs in 60 sec (legless as long as possible), rest 3 min

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