Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Metcon (AMRAP – Reps)
4 rounds
1 minute Double Under Practice, 30 second rest
5 strict pullups. tempo 30×1, 90 second rest
Score: Log your total number of double unders.
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Notes on pullups:
1. The tempo is really important here. Please do not ignore it. Fight to keep it as long as possible.
2. Your technique MUST be perfect. The only way to illicit change, break through plateaus, and make meaningful progress is to practice these (and anything you do in our gym) with perfect form. Don’t worry about what anyone else is doing. Do your thing. YOU WILL NOT MAKE CHANGE OR MEANINGFUL PROGRESS WITHOUT PURSUING PERFECTION (VIRTUOSITY) IN YOUR MOVEMENT. PERFECTION MUST BE PRIORITIZED ABOVE LOAD OR INTENSITY. When you can do this, you will begin to see amazing changes.
3. Do not use bands. We are trying to progress you away from bands. Many of you have been stuck on the same band for months and even a year(s). The defintion of insanity is doing the same thing over and over and expecting different results. I have to do something to try and help you. Let’s start here.
4. If you are comfortable with sets of 5 UB strict pullups, please add weight. HOWEVER, if you lose the ability to hold the tempo, you need to drop the load or make a necessary change to hold the tempo.
5. ABSOLUTELY NO KIPPING. Not even a little flutter kick to get your chin over the bar at the end. If that happens slightly at the 4th or 5th rep, on your final set or two, OK. But, if you have to do all five reps of all five sets with a litttle flutter kick to get your chin over the bar, you have taken on too much load/intensity for your current skill or strength. Scale yourself back some. Ask a coach if you need help.
6. If you can’t do any strict pullups, I want you to do one of these options to get yourself up:
*Work with a partner who can give you assistance on the way up and down if needed.
*Use a box and do jumping pullups.
*Use the rings and do ring row
Strength
3: Metcon (Weight)
Every 45 sec complete the following: @ 40% of Jerk: 3 Push Press (from ground) + 50ft OH Carry x 5 sets
Conditioning
4: Metcon (AMRAP – Reps)
4 Rounds:
1 Min Max Cal Row
1 Min Max Wallball (20/14)
1 min Max Ring Dips
1 min Max Burpee Box Jump Over (20″)
No rest, continous for all 4 rounds. Record total rep count per round. Score is lowest round. (So, only log the score from your lowest round.)
Level 4:
Wall ball 30/20
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