Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
2 rounds
10 Good Mornings
10 Burpees
10 Sling Shot Squats, 23×1
Strength
2a: Deadlift (3×3)
Start with a warm-up for 3 sets
40% x5,
50% x5,
60% x3
Then working sets of:
1×3@70% of 90% 1RM
1×3@80% of 90% 1RM
1×3+@70% of 90% 1RM
(As many reps as possible, MUST be more than 3)
Log reps and weight for 90% in results. Post other sets in comments.
2b: Shoulder Press (3×3)
Start with a warm-up for 3 sets
40% x5,
50% x5,
60% x3
Then working sets of:
1×3@70% of 90% 1RM
1×3@80% of 90% 1RM
1×3+@70% of 90% 1RM
(As many reps as possible, MUST be more than 3)
Log reps and weight for 90% in results. Post other sets in comments.
Conditioning
3: Metcon (4 Rounds for reps)
4 Rounds:
800m run @ 90%
400m jog @ low intensity, bringing heart rate back down
If it takes you longer than 10 minutes to run a mile, then you should run 400’s and 200’s.
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