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Bandit CrossFit WOD–Tuesday, October 14, 2014

Main – CrossFit

Are kipping handstand pushups safe?

http://breakingmuscle.com/gymnastics/kipping-and-the-handstand-push-up-is-it-safe

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

1,2: Crossover Symmetry (No Measure)

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

3: Metcon (Weight)

1 Power Clean + 2 FS + 1 Power Jerk + 6 Alternating Pistols: Start @ 50% and add 5% every 90 sec until failire on EITHER Power Clean, FS, Push Jerk or Time.
Limit your warmup sets. Get the 50% on the bar, and have your increasing weights set out so we can get going immediately. We have a lot to do today. When you fail, immediately put your bar away.

Strength/Skill

4: Death By Handstand Pushups (AMRAP – Rounds and Reps)

Start at 1 rep @ min 1, 2 reps @ min 2, continue until strict failure then pick up the next minute kipping until failure.
If you do not have strict HSPU with PERFECT FORM, please use the box. I don’t want any banana backs.

If you do not have kipping HSPU, today is not the day to learn. You will be very fatigued and I don’t want any snapped necks. Did you read the article?

DO NOT SCALE WITH ABMATS for strict or kipping. I do not agree with this scaling method as the most efficient scaling option, or crutch, to help you become proficient. Becoming proficient happens more quickly by working the FULL RANGE OF MOTION and WITH PROPER TECHNIQUE.

Conditioning

5: Metcon (AMRAP – Reps)

AMRAP in 6 min:

100 KB Swings (53/35), vertical bell

50 Box Jumps (24/20)

Max Cal Row

The post Bandit CrossFit WOD–Tuesday, October 14, 2014 appeared first on Bandit CrossFit.

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