Main – CrossFit
1a: Front Squat (5×4 @75% of 1RM Front Squat)
1a: High Bar Back Squat (5×8 @75% of 1RM Back Squat)
The Front Squat and Back Squat are performed together. So, you will do 4 FS, rack the bar, and then do 8 HBBS right away.
rest for 60 seconds
1b: Ring Rows (4×8, HAP)
This is a superset with your FS/BS. This means you have to lock it up and do work to get it all done. Also, there are only four of these sets, but five FS/BS sets.
rest for 60 seconds
http://gymnasticswod.com/content/ring-row-progression
2.1: AirDyne–ME in 60 second (Calories)
2.1: Chest-To-Bar Pull-ups (1xME)
2.2: AirDyne–ME in 60 second (Calories)
2.2: Chest-To-Bar Pull-ups (1xME)
2.3: AirDyne–ME in 60 second (Calories)
2.3: Chest-To-Bar Pull-ups (1xME)
2.4: AirDyne–ME in 60 second (Calories)
2.4: Chest-To-Bar Pull-ups (1xME)
This is a 4-round piece of work. Please pardon the way I had to set it up in WODIFY. This is to help you log your results (which are different measures, calories for the AirDyne and then reps on the pull-ups) for each round.
This is how your workout will look:
Do 4 rounds for max calories and reps of:
60 second AirDyne (then immediately, get on a bar and do–)
One ME set of C2Bar Pullups
Rest 1:1 between rounds.
Level 2 and under, use whatever band color you need to make challenging strict pull-ups, and do as many STRICT pull-ups as you can. No kipping or hip motion allowed.
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