Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
Strength
2: Pushup 5 Complex (1x 1 set of the entire complex)
https://www.youtube.com/watch?v=Qz_cUi4ly54
Your pushup technique is more important than how “hard” these are. This means you should have a tight core and your elbows should be tucked in, with hands, neck and spine in proper position and striving for external rotation of the shoulders. Please scale your pushups to keep from snaking.
Conditioning
3: Metcon (AMRAP – Reps)
With a partner:
One round:
One partner rows 500 meters
The other does burpees until switching.
—then, after both partners have rowed, swtich to running or Airdyne.
One partner runs for 400 meters
The other does burpees until switching.
—-Then after both partners have run, switch to rower or Assualt/AirDyne.
One partner AirDynes/Assualt Bike for 30 calories
The other does burpees until switching.
Each person must row, run and AirDyne. The score is the total number of burpees per team.
For space, coaches may stagger the workout start for larger classes. Meaning some teams may start the first round on AirDyne while others are started on the run or the rower.
If there’s an odd person out, make a team of three. The highest burpee set for each round between the two team mates will be used for the team burpee total. Odd person teams will also have to make room for the second person to use montostructural equipment (rower, Air Dyne). In odd man teams, for the monostructural event, the slower team mate determines the row, run and air dyne time.
In your score, list who your partner was in the comments.
The post Bandit CrossFit WOD–Wednesday, November 5, 2014 appeared first on Bandit CrossFit.
