Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: 3-Position Clean + Jerk (E2MOM for 16 minutes (8 sets))
Clean from hips, above knee, floor.
Find a moderate weight that is challenging. Do not fail, though. If you fail, drop the weight.
Conditioning
3.1: 1-Mile Run (Time)
Max Effort 1-Mile Run
3.1: Metcon (Time)
Run 1 Mile
immediately followed by…
Four rounds for time of:
4 rounds
10 Strict Pullups
20 Burpees
40-Feet of Walking Lunges with KBs (24/16 kg)
Please note two seperate times. First time is 1-Mile run, second time is final time to complete both portions.
Extra Work
4.1: Metcon (3 Rounds for time)
Optional Additional Conditioning Session
Three sets of:
Row 2000 meters @ 5km PR Pace
Rest 90 seconds
4.2: Metcon (No Measure)
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds
(Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.)
followed by…
Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
Tuck up to V up Complex Demo: https://www.youtube.com/watch?v=8yomeL5ktyM&feature=youtu.be
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