Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
10 MIN AMRAP:
10 cal Bike
10 Walking Lunges
10 Ring Rows
Test
“Ten Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Assault Bike (for Calories)
Rest 60 seconds
3 Minutes of Rope Climbs
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (From Rack)
Rest 60 seconds
1 Minute of 95/65 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
Log your scores for all the parts separately below.
2: 4 MIN ME Assault Bike (AMRAP – Reps)
4 minutes of Assault Bike (for Calories)
3: 3 MIN ME Rope Climbs (AMRAP – Reps)
4: 2 MIN ME Bodyweight Back Squat (AMRAP – Reps)
Do as many back squats at your current body weight.
Round up. If you weigh 208, then put 210# on the bar.
5: 1 MIN ME Shoulder to overhead (AMRAP – Reps)
95/65#
No racks. If you put the bar down, you have to take it from the floor to start again.
Midline/Core
6: Partner Core Challenge (AMRAP – Reps)
This is a partner workout.
6 MIN AMRAP
Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. When the clock begins, partner 1 does 6 Abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner. Then partner 2 runs to the abmat, does the six abmat situps, while partner 1 holds plank.
Score: Situps
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