Bandit CrossFit – CrossFit
Warm-up
1: Deadlift Warm Up (No Measure)
1 Round:
10 Goblet Squat 23×1
10 Rear Foot Elevated Split Squat (10 each leg, choose weight)
10 Single Leg Deadlift (each leg)
:30 Samson Stretch (each side)
Recheck with 10 Goblet Squats.
Are you able to get more depth in the squat? Is the posterior chain fully firing?
Strength
2: Deadlift (12 MIN to find a heavy 3RM for the day)
Not necessarily an all time max. Just heavy for today. When technique fails, stop there.
Conditioning
3: Metcon (Time)
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Chest-to-Bar Pull-Ups
*Load with approximately 65-70% of today’s heavy triple from part A.
Extra Work
4: Metcon (No Measure)
Three sets of:
Goat Bag Swing x 10-12 reps
Rest 60 seconds
Barbell Rollouts x 8-10 reps @ 3020
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
5: Metcon (Time)
Four sets of:
Run 1600 Meters @ 85% of your 1-Mile PR pace
Rest 4 minutes
Log your best interval.
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