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Bandit CrossFit WOD–Thursday, May 19, 2016

Bandit CrossFit – CrossFit

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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) 9 x 3reps

Band resisted Push-ups https://www.instagram.com/p/t0eg7ivDa0/

Vary Hand width each set between (Wide, Medium, Narrow)

You Should only perform 3 sets of each hand width

If push ups are difficult, then still use band but place hands on elevated surface( EX:PLyo box or barbell across rack)

3.2) Find Max Effort Strict Dips on P-bars

then do 3 x 65% of the ME reps

3.3) 10 Rounds

0:15’s Chest Facing wall Handstand shoulder taps

0:20’s Chest Facing wall handstand holds

* Scale with feet on box

NO SAGGING BACKS!!!

3.4)

6 x

0:10’s L-sit Hang from bar ( Scale: bend knees)

15 Hollow rocks

20 sit-ups

4: Dips on Dip Horn (AMRAP – Reps)

Max Effort

Unbroken Set

When you can’t lock out arms up top, or break 90 with your elbow in the bottom, you are done!

The post Bandit CrossFit WOD–Thursday, May 19, 2016 appeared first on Bandit CrossFit.

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