Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Conditioning
2: Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (115/75 lbs)
12 Wall Ball Shots (20/14 lbs)
Rest 4 minutes, and when the running clock hits 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (75/55 lbs)
12 Box Jump-Overs (24″/20″)
Rest 4 minutes, and when the running clock hits 20:00…
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Burpees x Max Reps
Log your score in total reps for each round.
Single Arm DB Snatch:
Please be very careful with these movements. A heavier weight is not always conducive to get the desired result. Also, do not pull with the arm. Read this article for some cues and tips that can help you execute the lift properly: https://www.t-nation.com/training/perfect-snatch
Scaling options for single arm DB Snatch:
1) If you are using too much arm pull, then try the snatch from the power position (hi-hang). You can also do this if you are using too much lower back from the floor.
2) If the coach determines that your movement patterns aren’t technically sound and potentially unsafe, he/she will direct you to do kettlebell swings, dumbbell clean and jerks, or another movement of his/her choice.
Extra Work
3: Metcon (Time)
For completion:
400 Meter Sled Pull
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
4: Metcon (No Measure)
Two Rounds:
Overhead BB Carry x 50 feet
(add load from last week if possible)
Rest 2-3 minutes
Farmer Carry x 100 meters (heavy and walking, no run)
Rest 2-3 minutes
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