Bandit CrossFit – CrossFit
Warm-up
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
For banded front rack stretch, use whatever modification you need to stretch the tricep and lats.
Strength
2: Front Squat (6×3 @ 80-85%, rest 2 minutes)
I have two sets of pins to set bands up. If the class attendance is low, use the bands for your squats. If that is the case, you will not put 85% of weight on the bar. Just work your way up to a load that is challenging.
There is no tempo.
With the way that our racks work, for safety, you will need to loop the band around the bottom of your rack, and slide a pin through to keep it from riding up. You may have to wrap the band around the bar to tighten it. Use the spotter arms, or ask two people to spot you on both sides. This can be really dangerous as you have a lot of tension holding the bar down. It could also be problematic when trying rack the bar and you miss. Please make sure to be safe over everything.
Here’s a video to help you: https://www.youtube.com/watch?v=SDabIPodHfY
Test
3: Strict Pullup Density Test (3 Rounds for reps)
For max reps:
90 seconds of Strict Pullups
Rest 60 seconds
60 seconds of Strict Pullups
Rest 60 seconds
30 seconds of Strict Pullups
Note reps achieved for each set.
Before doing this workout, do the following to warmup:
2-3 rounds:
5-7 Ring Rows
10-12 Hanging Scap Depressions
1-3 Pullups
For this test, even if your score is 1-1-1, I want you to do strict pullups. This is a benchmark and I can use it to gauge where we need the most focus and accessory/extra work.
If you can’t do any strict pullups at all, then please do your normal scaling option. Just don’t mark “Rx.”
No kipping or hip assistance whatsoever. Don’t count bad reps. We really need a good count here of REAL strict pullups.
4: 10 Minute Max Assault Bike (Calories)
10 min max calorie assault bike
immediately into 10 min “cooldown” ride on assault bike
If workout must be split into two groups, row for cool down, while group 2 does air bike test.
Do not click RX unless you ride Assault Bike. Air Dyne is not the same as Assault Bike.
You should go hard here.
Mark in your comments what your average RPM is. This number is going to be used going forward.
So, work really hard to find an RPM that you can stick with for the entire 10 minutes.
Please don’t forget to log this number. If you log it in the comments, you will be able to reference it in the future when you need.
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