Bandit CrossFit WOD–Monday, August 11, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2a: Weighted Glute Bridge (3×10, HAP, tempo 34×1)

https://www.youtube.com/watch?v=3m75lHgzxpI

2b: Overhead Squat (3×10, HAP, form must be perfect)

Strength

3.1: High Bar Back Squat (1×10 @ 50%)

3.2: High Bar Back Squat (1×6 @ 65%)

3.3: High Bar Back Squat (1×6 @ 75%)

3.4: High Bar Back Squat (1×4 @ 85%)

Conditioning

4: Metcon (Time)

Level 3&4:

3 Rounds:
400m run
10 MU
30 Wall Ball (20/14)
——————–
Level 2:

Buy in: 15 ring dips

3 rounds

400 m run
10 Pullups
30 Wallball

Cash out: 15 ring dips
——————
Level 1:

Buy in: 15 box dips

2 rounds

400 meter run
10 pullups/ring rows
30 Wallball

Cash out: 15 box dips

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