Bandit CrossFit – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2: Metcon (Weight)
9 min EMOM:
1st: 1-2 rope climbs
2nd: 10 Goblet Squats
3rd: :30 plank hold
Test
3: Stride Rate Test (AMRAP – Reps)
Take a 4-5 minute run. During the second or third minute, count the number of your steps while running for one full minute.
(You can count the steps taken on the right foot and multiply by two to get a total.)
Compare your stride number to an elite distance runner’s average stride rate of 180 steps per minute.
What’s the point?
1. Slower steps=more time in the air.
2. More time in the air=greater impact on landing each step.
3. Greater impact on landing=increased risk of injury.
“Stride Rate” is also known as “Running Cadence.”
Conditioning
4: Metcon (Time)
4 rounds
200 meter run
15 Sandbag Thrusters
200 meter ski erg
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