Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Weighted Glute Bridge (3×8, HAP, tempo 40×3)
https://www.youtube.com/watch?v=3m75lHgzxpI
Weightlifting
3.1: High Bar Back Squat (1×10 @ 50%)
3.2: High Bar Back Squat (1×8@ 70%)
3.3: High Bar Back Squat (1×6 @ 75%)
3.4: High Bar Back Squat (1×4@ 80%)
3.5: High Bar Back Squat (1×4 @ 85%)
3.6: High Bar Back Squat (1×2 @ 95%)
Conditioning
4: Metcon (Time)
Level 3: (RX)
4 Rounds:
20 Cal Airdyne/Row
10 Shoulder Taps (wall facing)
20 Double Unders
10 Strict Pullups
Scaling Options:
–10 HSPU for shoulder taps
–No scaling on Double Unders, but if you get stuck there, stop working at 15 minutes. You may put the double unders last if you feel like you won’t be able to get past them.
–Bands or Ring Rows for pullups
Notes on how to know when to mark “RX”: You do not mark RX if you scale anything at all in the Level 3 RX workouts and get away from exactly how they are written. If you do scale, it’s not a big deal. You just note your scaling options in the comments. It’s not “cheating” if you scale the WOD for yourself, in weight, or even in the number of reps you do, as long as you make your best attempt to note what you did. This is your workout. You have the knowledge and education to do it how you see fit and based on how your body and training needs are for any given day. Just take notes of what you did. As for Level 4, all RX+ attempters mark RX+. Just note scaling.
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Level 4: (RX+)
5 Rounds:
30 Cal Airdyne
75 Ft HS Walk
50 DU
10 Strict Pullups
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