Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Junkyard Dog Warmup: https://www.youtube.com/watch?v=2fsvvv3oJBg
2: Ido’s Scapula Mobilization Routine (No Measure)
https://www.youtube.com/watch?v=y4Wo095zPnc
After you finish, do 2-3 sets of 5-10 ring pushups to warm up before your pushup test.
Test
3: Pushup Density Test (3 Rounds for reps)
For max reps:
90 seconds of Push-Ups
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Push-Ups
Note reps achieved for each set. Make sure each rep is of high quality.
4: 3 Minutes ME Double Unders (AMRAP – Reps)
Goal is to achieve 300 reps. If you can achieve 300 reps, double-unders become a skill that needs to be maintained rather than developed. If you are under 300 reps, they need to continue to be a focus of skill development.
This is a test, so try to do double unders for the full three minutes. Do not scale with single unders.
5: 5k Row (Time)
Max Effort 5k Row
This is a test. I know it’s not glamorous, or even fun, but it’s a great test of mental fortitude, stamina and endurance. Hit it hard.
Note: Going hard does not mean going hard on the rowers. If the rower is jumping around, or if the cable is flying wildly, and slapping the frame, that’s not good on the equipment and it’s not the correct technique.
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