Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
2-4 sets:
Bulgarian Goat Bag Swings x 15 reps
Rest 45 seconds
Single-Leg Hip (Glute) Bridges x 10 reps each leg @ 2011
Rest 45 seconds
Reverse Snow Angels x 15-20 reps
Rest 45 seconds
Bulgarian Goat Bag Swings: https://www.youtube.com/watch?v=Tm7RlvlMXD8
Reverse Snow Angels:
https://www.youtube.com/watch?v=Rwm7QgLllSA
Single Leg Glute Bridge:
https://www.youtube.com/watch?v=fDxl-0uZMJo
Notes: Please prioritize technique over using any weight or higher level modifications. For example, if you are having trouble with doing a single leg glute bridge, put both feet on the floor. Also, if you can’t keep the tempo, put both feet on the floor.
Strength
2: Front Squat (6×3, 80-85%, tempo 50×1, 2 min rest)
We are in week 2 of our “learn it” phase. Please remember, priority in this is to hold the 5 second tempo on the descent. If you are struggling to to do that, please lighten the load. You are not going to reap the benefits of this work if you don’t respect the tempo. Also, please watch a clock to monitor your tempo. Do not count in your head. We need a true 5-second descent.
Conditioning
3: Metcon (5 Rounds for time)
Every 4 minutes, for 20 minutes (5 sets):
20/15 Calories of Assault Bike
100-foot Heavy KB Front Rack Carry
You must push the pace on the bike here. These are sprint intervals and shouldn’t take you anymore than 2-2:30 minutes at the most.
If you’re running out of time, you should bike faster. If you physically cannot bike faster, then please knock down the calories. If you can’t stay consistent with the timing on each round, you should lighten your kettlebells, or do less calories.
Keep up with your time for each round. You will log them all separately. You will not have to do math and add them up at the end. I have four boxes for all the times and WODIFY will add it up for you.
Extra Work
4: Metcon (No Measure)
4.1)
Every minute, on the minute, for 15 minutes:
1st – Strict Ring Dips x 8-12 reps
(these should be slow and controlled)
2nd – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups
3rd – Legless Rope Climb from seated position x 1 ascent
4.2)
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Tuck Crunches x 15 reps
Rest as needed
Powell Raise x 10 reps (each arm) @ 51×1
Rest as needed
Powell Raise Demo: https://www.youtube.com/watch?v=BxK60HYw760
The post Bandit CrossFit WOD–Monday, June 27, 2016 appeared first on Bandit CrossFit.
