Bandit CrossFit – CrossFit
Warm-up
1: Warm-up (No Measure)
5-10 Min AMRAP
10 Cal Bike
10 Front Rack KB Squats, tempo 33×1
Strength
2: Front Squat (6×3, 80-85%, Tempo 51×1)
Technique and tempo are more important than the weight.
Conditioning
3: Metcon (AMRAP – Reps)
Complete as many reps as possible in 10 minutes of:
Row 1000 Meters
Dumbbell Man-Makers x Max Reps
Score is your total reps of manmakers.
Extra Work
4: Metcon (No Measure)
4.1) Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds
4.2) Every minute, on the minute, for 15 minutes complete:
Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds
(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)
Minute 2 – Handstand Walk x 15-20 meters (scale with HS hold, or DB OH hold)
Minute 3 – Skin the Cat x 4-6 reps (scale with hollow hold :30 seconds)
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