Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Spend some time working on a mobility drill that addresses an issue specific to your squat issues: ankles, hips, knees, lower back, thoracic spine.
Use KStars Supple Leopard book on the table under the computer.
Strength
2: Metcon (No Measure)
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds
Conditioning
I have an optional partner workout if you don’t want to do the Beach Brawl work today.
If you don’t have a partner, just do the work with a 2 minute rest between rounds.
3: Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Burpees
3.2: Beach Brawl 2016–Event 3 Chipper (Scaled Team) (Time)
30 Hang Snatch, 95/55
40 Box Jump Overs, 24/20
50 KB Swings, 53/35
-switch
50 Pullups
40 Box Jump Overs, 24/20
30 Hang Snatch, 95/55
For Time, 15 Minute Time Cap
Description: Athletes will begin on the starting mats. When the clock begins, Partner 1/2 will go to Hang Snatch and perform the reps, breaking them up between the two as needed. Only 1 athlete may work at a time. Mixed teams may send any combination of athletes. After the last Hang Snatch, they will move to the Box Jump Overs and perform the reps, breaking them up between the two as needed. Finally they will move to the KB swings, breaking them up between the two as needed. When Partners 1/2 are finished with the KB swings, they will advance to the starting mats and tag Partners 3/4 to finish the second half of the workout.
Partners 3/4 will perform the Pullups, breaking the up between the two as needed. They will then move on to the Box Jump Overs and perform the reps. Finally they will advance to the Hang Snatches and complete the reps. The workout is over when both athletes touch the mat.
Standards: https://pensacolabeachbrawl.com/wods/#1472905814907-02e9d193-f032
3.3: Beach Brawl 2016–Event 3 Chipper (Scaled Indiv.) (Time)
15 Front Squats, 95/65
20 Pullups (Women 20 KB swings, 35#)
10 Snatches, 95/65
20 Pullups (Women 20 KB swings, 35#)
15 Squat Cleans, 95/65
For Time, 10 Minute Time Cap
Description: Athletes will begin the workout on the start mat. When the workout begins, they will perform the front squats. After all the front squats are complete they will move on to the pullups (women KB swings). Once the pullups/kb swings are complete, they will move on to the snatches. They will then go back and complete the pullups/kb swings . Finally they will go to the squat cleans and perform the reps. The workout is over once the athlete reaches their mat.
For standards: https://pensacolabeachbrawl.com/wods/#1472905746770-00430f8f-ab45
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