Bandit CrossFit – CrossFit
Warm-up
1: Deadlift Warm Up (No Measure)
1 Round:
10 Goblet Squat 23×1
10 Rear Foot Elevated Split Squat (10 each leg, choose weight)
10 Single Leg Deadlift (each leg)
:30 Samson Stretch (each side)
Recheck with 10 Goblet Squats.
Are you able to get more depth in the squat? Is the posterior chain fully firing?
Strength
2: Metcon (Weight)
Three sets of:
1) Deadlift x 6-8 reps @ 2011 tempo
Rest 90 seconds
2) Ring or Stationary Dips x 15-20 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds
Spend a few minutes working up to a weight that you feel that you’d like to use for the deadlifts and try to keep it across all three sets.
Log the weight you used for deadlift. As always, technique is the priority. Use whatever weight allows you to fully engage your posterior chain–AKA no broke back deadlifts!! If you need to back off the weight after the first set, feel free to do so.
Conditioning
3: Metcon (Time)
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
100 meter front rack double kb carry (heavy, but not so heavy that you have to take a lot of breaks)
This is a partner workout with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and KB walks. Partner B may not jump ahead of Partner A.
Score is total time for when partner B finishes the last KB walk.
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