Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Must start on the hour.
Strength
2: Metcon (Weight)
10 Min EMOM
1st: (2) 2-position clean (above knee, below knee) at 60%. Technique is important.
2nd: (4) Clean First pull, use same weight. This is technique work.
Load bar, and coach will go over clean set up and first pull and allow you to practice/warmup before we start EMOM.
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 min:
50 DU
15 Ring Dips
8 Dumb bell Push Press (45/25#)
90 sec rest
Keep up with your own rest. Log total reps.
Rest is important because it will help you be able to work at a higher intensity through each round. If you went straight through for 20 minutes here, your effort would begin to suffer, and intensity would decrease. This workout is not designed to be a straight through grinder. We did one of those yesterday. And we have another one tomorrow. You don’t need to do these types of workouts every day to get better or “burn more calories.” So, please don’t turn this into a grinder. Keep it as it is.
If you’re struggling with DU’s cut the number in half. Also, for ring dips, please scale as needed. You should not be stuck on the rings fighting for single dips. This is not the time to do that. For this workout, you should be getting big sets done every round and staying consistent in the amount of time it takes you to complete each round. If that means you have to grab a box for assistance, do it. If you really want to get ring dips, during a WOD is not the time to work on acquiring that strength or skill. You should put them in your daily warmup and work on them when you can focus on quality of movement.
Here is scaling demo that I prefer over bands: https://instagram.com/p/yGgmiAPDSu/
In other words, don’t use bands.
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