Bandit CrossFit – CrossFit
Warm-up
1: CFNE Bulletproof Shoulders (No Measure)
Demo: https://www.youtube.com/watch?v=ACAz6HFj1xE
Gymnastics
2: Metcon (No Measure)
2.1) 7 x 5 Weighted Ring Dips
Scale:https://instagram.com/p/yGgmiAPDSu
(Even with the scale, add a weight vest or plate on legs)
(increase weight each set)
2.2) 10 x 3 Kipping HSPU + 0:20’s handstand Hold
(if unable to perform Kipping HSPU, then perform Pike Position push-up with feet on Box)
2.3) Strict Chin-ups 2-3-4-5-5-4-3-2-2-2
If easy, use weight you can manage for all sets, but keep it the same for all sets
2.4) 7 x
• 6 Reverse DB Flys ( Hold at top of movement for 2’s) Medium to heavy
• 8 Scapular Depressions Hold 3’s Each rep (weighted)
2.5)
Tabata Plank Hold x4 minutes
Tabata Abmat Situps x 4 minutes
Extra Work
This is an optional conditioning workout for Beach Brawlers, or anyone else who wants to do extra work today. Priority is the gymnastics work, but if you have the extra time, come back (or stay after class) to do this work.
3: Metcon (Time)
Run 1200 Meters
40 Alternating Dumbbell Snatches (55/35 lbs)
40 Toes to Bar
Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
The post Bandit CrossFit WOD–Thursday, July 14, 2016 appeared first on Bandit CrossFit.
