Bandit CrossFit – CrossFit
Warm-up
1: Front Squat Warmup (No Measure)
2 rounds:
10 Kneeling Glute Mobliization (each side)
10 Spiderman Lunge Hands Elevated/Rotation (each side)
Banded Front Rack Stretch :30 sec hold
10 Front Squat with BB
Strength
2: 3/6 Front Squat/Back Squat (3x 3/6 at 90%, 2 min rest)
3 Front Squats followed immediately by 6 Back Squats
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
25 MIN AMRAP:
400m run
5-10 Strict Pullups
10 Ring Pushups
Scoring:
Run counts as 1.
Only click RX if you do all 10 strict pullups.
Also, for the pullups. Do not spend a lot of time shaking out your arms and failing pullups. Modify the intensity and difficulty to make this something you can move through relatively quickly.
An example of scaling/modifying would be to do as many pullups as you are able, even if just one or two. Then, finish out the ten reps with ring rows.
Extra Work
4: Metcon (No Measure)
4.1) 5x 15 OH Barbell Situp
4.2) 10 to 1
Russian Twist
Tuck Crunch
Do a set of 10 and 10, then 9 and 9, then 8 and 8 and all the way to 1 and 1.
4.3) Groin and Inner thigh mobility and stretching: https://www.youtube.com/watch?v=hdz5K2fUTYM
The post Bandit CrossFit WOD–Monday, May 16, 2016 appeared first on Bandit CrossFit.
