Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Metcon (Weight)
10 Min EMOM:
1st: (4) Clean First pulls
2nd: (1) 3-position clean + (1) Jerk
(power, just above knee, floor)
Use same weight for both lifts. Find a comfortable working weight for the cleans. Focus on technique.
IF IT SAYS “CLEAN” IT MEANS THERE IS A SQUAT. So, today, you will be “Squat Cleaning” all three reps.
IF WE WANT A POWER CLEAN, IT WILL SAY “POWER CLEAN.”
Conditioning
3: Metcon (Time)
For Time:
30 Cal Assault Bike
25 Ring Dips
30 Cal Assault Bike
100 DU
30 Cal Assault Bike
25 Kettlebell Swings 70/53
30 Cal Assault Bike
Ladies who have been swinging the 35# for more than a year: It’s time to step it up. If the 53# is too much, get the 44#.
Double Unders: An RX person would spend no more than two minutes getting 100 double unders in this workout. So, set yourself a number that would take you that long to achieve. If you can’t do them at all, spend 3 minutes practicing double unders and then move on.
If not enough assault bikes, use the rower, or if you’re feeling like a tough guy, use the Ski Erg.
Level 4:
50 Cal Assault Bike
25 Ring Dips
50 Cal Assault Bike
100 DU
50 Cal Assault Bike
50 Alt DB Snatch (70/50)
50 Cal Assault Bike
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