Main – CrossFit
It’s not just about winning.
“If I spend every waking moment trying to beat you, eventually that becomes a shallow life. Sure. I want to beat you. But, that can’t be what motivates me.”
–Coach Mike Krzyzweski, Head Coach, Duke Men’s Basketball (4 National Titles) and 2008-2012 US Men’s Olympic Basketball Coach (2 Gold Medals).
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2a: Goblet Squat (315, HAP, tempo 25×1)
2b: Side Step with Bands (No Measure)
https://www.youtube.com/watch?v=MhPzAJMEiWQ
3×20
3: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
Conditioning
4: Beach Brawl 2014 Ind. WOD # 4 (Time)
RX:
25 Wallballs 20/14# to 10/9′
25 Toes to bar
25 Shoulder to Overhead 135/85#
25 Deadlift 205/135#
25 Burpee Box Jump Overs 24/20″
———————-
Scaled:
25 Wallballs 14/10# to 10/9′
25 Kettlebell Swings 53/35#
25 Shoulder to Overhead 95/65#
25 Deadlifts 185/115#
25 Box Jump Overs 24/20″
Cool Down/Stretching
5: Metcon (No Measure)
If any remaining time, stretch:
2 minutes each side couch stretch
2 minutes each side hamstring stretch
2 minutes each side calf stretch
Conditioning
6: Metcon (AMRAP – Rounds and Reps)
For those that did the Beach Brawl WOD on Friday,
10:00 AMRAP:
5 thrusters 95/65
10 box jumps 24/20
* every 2:00 do 50′ HS walk or 20 shoulder taps
The post Bandit CrossFit WOD–Monday, September 22, 2014 appeared first on Bandit CrossFit.
