Bandit CrossFit – CrossFit
Several of your gym mates will be competing in the 2nd Annual Mississippi Barbell Weightlifting meet in Jackson on May 30. For that reason, we’ll start bringing some more weightlifting back into the gym programming starting today with one of our favorite squat complexes from the past! Enjoy!
Warm-up
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
3: Metcon (Weight)
Front Squat/ HB Back Squat
3×7/13 @ 65% 1RM Front Squat
Notes: Do 7 FS followed immediately by 13 BS, take a 2 minute rest between sets.
Conditioning
4: Metcon (Time)
50-40-30-20-10:
Cal Assault Bike
Double Unders (double the reps)
Use Rowers, if needed. Play rock, paper, scissors.
If you don’t have double unders. You have several options:
1. Don’t have them at all: Just do singles. But, your cash out is five minutes of double under practice.
2. Have them, but 100 would take you forever, only do 50, 40, 30, 20, 10.
3. Have them, but 50 would take you forever, half the number and do 25, 20, 15, 10, 5.
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