Bandit CrossFit WOD–Friday, December 27, 2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

Lower Body:
1a: Reverse Hyper 2×12
1b: Banded Duck Walk 2×20 steps

(Don’t forget to foam roll quads/IT bands and use lacrosse ball on hip flexors prior to class–you people with hip flexor issues know who you are!!!)

Upper Body:
Shoulder Rotator Smash and Floss (pg 250)
Overhead Tissue Smash–Option 3, then Option 2 (pg 256)

Strength

1: Front Squat (4×2 @ 94% of 1 RM FS)

1: Back Squat (4×4@ 94% of 1RM FS)

Metcon

Metcon (Time)

5 rounds for time

10 OHS 135/95#
50 Lateral Hurdle Jumps over barbell
10 C2B Pullups
Level 4:
500′ Shuttle Run (50′ course–down and back 5 trips)

Level 2:
OHS 95/65# (or choose your own weight with a coach)
Pullups (no C2B)

Level 1:
Squat with Plate 25/15#
Pullups with bands or ring rows

Level 4 Outlaws

Barbell

1: Snatch (3×1 @ 95% of 1RM — rest as needed)

Strength

2a: Snatch Grip Push Press + OHS (4×3+3 @ 85% of 1RM — rest 60 sec)

2b: GHD Hip Extension (4×10 (weighted, if possible) — rest 60 sec)

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