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?
1.1: Goat Bag Swings (3×10)
Demo: https://www.youtube.com/watch?v=Tm7RlvlMXD8
Strength
2: Deadlift (15 MIN to find today’s heavy 5)
“Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
Conditioning
3: Metcon (Weight)
E2MOM, for 24 minutes (6 sets of each):
1st – Deadlift x 8 reps @ 70-75% of today’s 5-RM
2nd – 50 Double-Unders + 12 Toes to Bar
You rotate back and forth between the two:
Minute zero is Deadlift
Minute two is DU and T2B
Minute four is Deadlift
Minute six is DU and T2B
Log Deadlift weight
4: Metcon (Time)
400 meter odd object carry*
Grab something odd and bear hug it. You can use a jerry can, a stone, a sandbag, a plate, etc. Bear hug in front is the only way you can carry it.
*every 100 m, do 10 squats with your object
Post your time in results, note what object you carried in the comments.
Extra Work
5: 800m Run (Time)
Max Effort 800m Run
Run 5 x 800 Meters
Rest 90 seconds
Run each 800 meters at 85% of 1-Mile PR Pace – e.g., if your 1-mile is 6:00, run today’s session at 1:45/400m.
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