Main – CrossFit
Have you signed up for the CrossFit Open yet?
Do it here: http://bit.ly/1hHCccn
Warm-up
1: Metcon (Weight)
2 rounds (not for time):
16 jumping lunges
12 Seated Strict Dumbell Presses
8 Ring Rows (get as parallel as possible)
Log dumb bell weight in results. For seated press, sit on floor, with legs extended, and spine perfectly upright. Use whatever weight you must, even if it is very light, so that you can press the weight straight up and in line with the center of gravity, also you must keep your posture straight throughout the work. Some of you will have mobility issues with this, and particularly when you have heavier weights. Please don’t overlook the purpose of this movement. It is not only for strength, but for mobility and remediation. Doing it with bad technique is unacceptable.
Strength
There are two lifts today. But they are short. Work quickly. We must be done lifting AND ready for the workout at the halfway point of class, so the coach can go over it to make sure everyone is on the same page.
2: Front Squat (2×5, Both Tough sets (work up as needed))
Spend 10-15 minutes here. No more.
3.1: Push Press (1×5)
Spend 10 minutes here. No more.
Make sure all of these are push presses. Not push jerks. If you push jerk, you can’t count the set.
Work up to a heavy double.
Then move quickly to get 60-70% of your heaviest set on the bar for today’s conditioning.
3.2: Push Press (1×3)
3.3: Push Press (1×2)
Conditioning
4: Metcon (4 Rounds for time)
Every 4 minutes x4 sets
12 Push press @60-70% of your heaviest push press today.
24 Double unders
6 Strict Chinups
12 calories row
Rest in remaining time each set
This workout is a total of 16 minutes. The clock will not be stopped. So, you must be ready to go at every four minute interval. Keep up with your own time for each round.
1. Log your time for each round.
2. If you don’t have double unders. Do singles. You owe five minutes of double under practice at the end, or beginning of class.
3. Scale chinups as needed (use box/barbell or rings.) Grip is underhand (supinated).
The post Bandit Crossfit WOD–Monday, February 23, 2015 appeared first on Bandit CrossFit.
