Bandit CrossFit WOD–Wednesday, April 20, 2016

Bandit CrossFit – CrossFit

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1: Front Squat Warmup (No Measure)

2 rounds:

10 Kneeling Glute Mobliization (each side)

10 Spiderman Lunge Hands Elevated/Rotation (each side)

Banded Front Rack Stretch :30 sec hold

10 Front Squat with BB


7/13 Front Squat/Back Squat (4×7/13 @ 94% of Monday’s weight, rest 2 minutes)

Do 7 Front Squats and then immediately do 13 Back Squats


3: Metcon (Time)


KB Swings (70/53)

Ring Rows
(Ring Rows: for everyone–get as horizontal as possible, but do not go to failure. As you begin to fail, move your feet up. You should be initiating each repetition from your scapula. Do not jerk yourself up with a kip of momentum to get the work done. It is better to move your feet up for assistance and get full range of motion with full scap engagement and no jerking to get assistance.)

Extra Work

4: Metcon (No Measure)

4.1) 5 sets of 5 hanging scap depressions + 5 hollow arch swings (tight and compact)

4.2) 6 sets of 6 – Kipping CTB PU (no butterfly, focus on kip—only do this if you can do C2B pullups. If you can’t then skip and do the next exercise.)

4.3) 5 sets of 5 TTB + 5 sec. hanging L-sit hold + 5 hanging L-sit scissors e/leg + 5 sec. hanging L-Sit hold

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