Main – CrossFit
A note about the Tempo:
It is much more important that you are able to hold the prescribed tempo than to move sloppily or be unable to hold the proper tempo. This means your weights could be signficantly less than you are accustomed to working with. It’s ok. Sticking with this will make you break through plateaus and increase your strength in a very real and substantial way if you can discipline yourself to delay your gratification and stick to the plan to see the long term benefits.
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Strength
2a: Powell Raises (3×10 (each arm) tempo 30×1)
https://www.youtube.com/watch?v=BxK60HYw760
2b: Dumbbell Shoulder Press (3×10, HAP, Tempo, 30×3)
Move through these exercises fairly quickly. You have a lot to do in the conditioning piece today.
Conditioning
3: Triple 3 (Time)
Row 3,000 meters
300 DU
Run 3 miles
45 minute time cap
If you struggle with DU, you may put them last.
Here’s a few tips for doubles that you may not have heard before:
https://www.youtube.com/watch?v=TuGW08yliQo
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