Bandit CrossFit WOD–Wednesday, April 1, 2015

Main – CrossFit

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

Strength

2.1: Close Grip Bench Press (1×10)

Try to increase weight used last week.

2.2: Close Grip Bench Press (1×8)

2.3: Close Grip Bench Press (1×6)

2.4: Close Grip Bench Press (1×4)

2.5: Close Grip Bench Press (1×2)

3: Bent Over Row (4×8, rest 90 seconds)

Demo: http://bretcontreras.com/how-to-bent-over-row/

4: Powell Raises (3×8 each arm, rest 60 seconds)

https://www.youtube.com/watch?v=BxK60HYw760

Conditioning

5: Metcon (Weight)

3 rounds:

Farmers walk 100ft (try heavier than last week)

12-20* GH hip extension (for quality)

rest 60 seconds between rounds

*12 is for lower proficiency, 20 is for higher proficiency. If technique is lost, stop.

Log dumbell, kettlebell or plate weight as your score. (Just one, not combined).

Hip extension demo: https://vimeo.com/10162057

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