Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
2 rounds
10 Good Mornings
5 Shoulder Press
5 Push Press
with barbell
Strength
Alternate between deadlift and shoulder press sets. Take 60-90 seconds rest between sets.
Also, you will be calculating your lifts to be working at 90% of your 1RM, not your absolute 1RM. For example:
Sally has a 100# 1RM. But, to calculate all her working #’s for her sets in today’s workout, she will need to base those percentages from 90% of that 1RM, which in Sally’s case, will be 90#. If her 1RM were 150, she would use 135#.
The first set is 5×5 @ 65%. Sally will be using 90# (NOT 100#) to find the weight of her first set. So, 90# x .65 = 58.5#. (She can round up to 60# or use fractional plates, it’s Sally’s, or the coach’s, choice.)
Sally will proceed to use 90# to calculate the weight she should use for all sets: 65, 70, 75, 80, and 85%.
If you do not have a 1RM, or if your 1RM is more than a year old, then try to work to a heavy single today.
2a: Deadlift (1×5@ 85%)
5x@65%;
5x@70%;
5x@75%;
5x@80%;
5+x@85%
Only log the heaviest set in the results. Post all other loads in the comments. Also, don’t forget to change the rep count. You should do at least five, but try to get more reps on your last set.
2b: Shoulder Press (1×5 @ 85%)
5x@65%;
5x@70%;
5x@75%;
5x@80%;
5+x@85%
Only log the heaviest set in the results. Post all other loads in the comments.
Conditioning
3: Metcon (Time)
10x Rds for time:
20x Double Unders
10x Wall Balls
*Spend 5 minutes doing some warm up reps of double unders and wall balls.
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