Bandit CrossFit WOD–Thursday, June 30, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Ido’s Squat Clinic Routine (No Measure)

https://www.youtube.com/watch?v=xPwG2hqnOx0

2: Ido’s Scapula Mobilization Routine (No Measure)

https://www.youtube.com/watch?v=y4Wo095zPnc

Gymnastics

3: Metcon (No Measure)

3.1) Ladder Complex: Strict & Kipping Pull-ups

1 Strict Pull-ups+ 2 Kipping (Gymnastics kip)

2 Strict Pull-ups + 4 Kipping

Continue until failure of Strict Pull-ups

Increase Strict Pull-ups (+1) each round and Kipping (+2) each round

Rest 90 seconds after each round

3.2) 5 x 5

One Arm Ring Rows ( 5 per set) Perform with Supinated grip (Chin-up)

3.3) 5 x 15

Long Hang Swings on Rings

Have towel or sponge between toes

Demo: https://www.instagram.com/p/2WY6VwPDaF/

Points of performance:

-Regular Grip

-Arms Straight

-Maintain feet together

go from Hollow to arch

3.4) 5 x

10 Reverse DB flys (heavy)

+ 10 Scapular Depressions ( Squeeze at top for 1’s)

Scapular Depression Demo: https://www.youtube.com/watch?v=26jX_jP2AxY

3.5) 5 x 0:15’s Dragon Flag Holds @ 45 Degrees

(Also known as candlestick)

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