HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Thursday, June 30, 2016

Bandit CrossFit – CrossFit

View Public Whiteboard

Warm-up

1: Ido’s Squat Clinic Routine (No Measure)

https://www.youtube.com/watch?v=xPwG2hqnOx0

2: Ido’s Scapula Mobilization Routine (No Measure)

https://www.youtube.com/watch?v=y4Wo095zPnc

Gymnastics

3: Metcon (No Measure)

3.1) Ladder Complex: Strict & Kipping Pull-ups

1 Strict Pull-ups+ 2 Kipping (Gymnastics kip)

2 Strict Pull-ups + 4 Kipping

Continue until failure of Strict Pull-ups

Increase Strict Pull-ups (+1) each round and Kipping (+2) each round

Rest 90 seconds after each round

3.2) 5 x 5

One Arm Ring Rows ( 5 per set) Perform with Supinated grip (Chin-up)

3.3) 5 x 15

Long Hang Swings on Rings

Have towel or sponge between toes

Demo: https://www.instagram.com/p/2WY6VwPDaF/

Points of performance:

-Regular Grip

-Arms Straight

-Maintain feet together

go from Hollow to arch

3.4) 5 x

10 Reverse DB flys (heavy)

+ 10 Scapular Depressions ( Squeeze at top for 1’s)

Scapular Depression Demo: https://www.youtube.com/watch?v=26jX_jP2AxY

3.5) 5 x 0:15’s Dragon Flag Holds @ 45 Degrees

(Also known as candlestick)

The post Bandit CrossFit WOD–Thursday, June 30, 2016 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!