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Bandit CrossFit WOD–Tuesday, October 11, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Deadlift Warm Up (No Measure)

1 Round:

10 Goblet Squat 23×1

10 Rear Foot Elevated Split Squat (10 each leg, choose weight)

10 Single Leg Deadlift (each leg)

:30 Samson Stretch (each side)

Recheck with 10 Goblet Squats.

Are you able to get more depth in the squat? Is the posterior chain fully firing?
Add 10 goat bag swings after single leg deadlift.

Strength

2: Deadlift (15 MIN to find today’s heavy 4)

Technique is priority.

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

Conditioning

3: Metcon (Weight)

Every two minutes, for 24 minutes (6 sets of each):

Station 1 – Deadlift x 6 reps @ 2-4% heavier than last week

Station 2 – 30 seconds of Double-Unders for max reps

You rotate back and forth between the two:

Minute zero is Deadlift

Minute two is DU and T2B

Minute four is Deadlift

Minute six is DU and T2B

Log the weight you use in the score.

Extra Work

4: Metcon (Time)

Two rounds of:

200 meter Farmer’s Carry

200 meter odd oject Carry (Bear Hug)

*Load based on what you can complete with no more than one drop per round per movement.

5: Metcon (8 Rounds for time)

Eight sets of:

Row 1000 meter @ 10 seconds slower than your 5km Pace

Rest 60 seconds

*If your 5km PR TIME is 20 minutes, then your average pace will be 2:00/500 meters, therefore you will perform these 1000 meter repeats at 2:10/500 meters

(This session is best performed 3-4 hours prior to or following today’s primary session.)

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