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) 9 x 3reps
Band resisted Push-ups https://www.instagram.com/p/t0eg7ivDa0/
Vary Hand width each set between (Wide, Medium, Narrow)
You Should only perform 3 sets of each hand width
If push ups are difficult, then still use band but place hands on elevated surface( EX:PLyo box or barbell across rack)
3.2) Find Max Effort Strict Dips on P-bars
then do 3 x 65% of the ME reps
3.3) 10 Rounds
0:15’s Chest Facing wall Handstand shoulder taps
0:20’s Chest Facing wall handstand holds
* Scale with feet on box
NO SAGGING BACKS!!!
3.4)
6 x
0:10’s L-sit Hang from bar ( Scale: bend knees)
15 Hollow rocks
20 sit-ups
4: Dips on Dip Horn (AMRAP – Reps)
Max Effort
Unbroken Set
When you can’t lock out arms up top, or break 90 with your elbow in the bottom, you are done!
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