Bandit CrossFit – CrossFit
Warm-up
1: Warm-up (No Measure)
(Coaches Choice, based on admin duties for visitors in classes)
Ideas:
Tic Tac Toe
Any dynamic movements to prep shoulders, core, quads, posterior chain:
Running Drills to prep feet, ankles, knees, and calves, quads, glutes for jumping and landing effectively. Running warmup drills (boot camp warmup) is a great option
Box Jumps (use this in warmup to save time in explaining workout)
Plate Circles
Shoulder Retractions in plank position
Waiter carry (use this in warmup to save time in explaining standards for OH hold in skill work)
Bent over row (use this in warmup to save time in explaining standards for bent over row later .
Db Hang Clean (use this in warmup to save time in explaining standards for hang clean in skill work)
Then: Explain movements: (5-10 minutes)
Wall ball
Pushup
Box Jump
Let class practice a couple rounds/sets and find a suitable modification that fits their skill level and ability to achieve the desired stimulus.
Conditioning
2: Metcon (Time)
5 Rounds:
12 Wall balls
9 Pushups
6 Box Jumps (30/24)
Skill
3: Metcon (Weight)
E2MOM x 10 min:
8 Double KB or DB Bent Over Row
8 Double KB or DB Hang Clean
8 Double KB or DB Push Press
50ft Double KB or DB Waiter Carry
Strength
4: Metcon (No Measure)
Tabata x 8 min total between
Hollow Rock (4 mins)
Arch Hold (4 mins)
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