Bandit CrossFit – CrossFit
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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