Bandit CrossFit – CrossFit
Warm-up
1: 5 Minute Squat Warmup (No Measure)
1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA
2) Spiderman Lunge and Hip Rotation:
https://youtu.be/rh5dwl61B00
3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU
Strength
2: High Bar Back Squat (15 MIN to find 1RM)
2.2: High Bar Back Squat ( 3 reps, 6 MIN E2MOM, at 80% of today)
Conditioning
Choose the Beach Brawl Couplet/ Triplet or the alternate workout for today.
3: Beach Brawl 2016–Event 4 Couplet (Team Scaled) (Time)
30 Partner Med Ball Sit-ups, 20#
30 Thrusters, 95/65
30 Partner Med Ball Sit-ups, 20#
30 Thrusters, 95/65
-switch
30 Hanging Knee Raises
50 Front Squats, 95/65
30 Hanging Knee Raises
50 Shoulder to Overhead, 95/65
Description: Athletes will begin on the starting mats. When the clock begins, Partner 1/2 will go to med ball sit ups and perform the reps. The ball must touch the ground and at the top of the rep it must be handed off, not thrown (see standards below). Mixed teams may send any combination of athletes. After the last med ball sit up, they will move to the thrusters and perform the reps, breaking them up between the two as needed. They will progress through the second round of the workout in the same fashion and when the last thruster is complete, 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 hanging knee raises, breaking the up between the two as needed. They will then move on to the front squats and perform the reps. They will progress through the second round of the workout in the same fashion and when the last shoulder to overhead is complete, they will go to the start mat. The workout is over when both athletes touch the mat.
For time, 10 min cap
3.2: Beach Brawl 2016–Event 4 Triplet (Scaled Indiv.) (Time)
15 Hanging Knee Raises
21 Box Jump Overs, 24/20
10 Shoulder to Overhead, 115/75
15 Hanging Knee Raises
15 Box Jump Overs, 24/20
10 Shoulder to Overhead, 115/75
15 Hanging Knee Raises
9 Box Jump Overs, 24/20
10 Shoulder to Overhead, 115/75
Description: Athletes will begin the workout on the start mat. Once the workout begins, they will go to rig and perform the hanging knee raises. When they are done with the knee raises, they will advance to the box jump overs. Once the box jump overs are complete, they will move on to the barbell and perform the shoulder to overhead. Athletes will progress through all 3 rounds of the workout in the same pattern. The workout is over once the athlete reaches their mat.
For time, 10 MIN CAP
Standards: https://pensacolabeachbrawl.com/wods/#1472905746770-00430f8f-ab45
3.3: Metcon (Time)
For time:
1000 Meter Row
20 DB Hang Power Clean to overhead
20 Ring Dips
800 Meter Run
20 Ring Dips
20 DB Hang Power Clean to overhead
1000 Meter Row
The post Bandit CrossFit WOD–Wednesday, September 14, 2016 appeared first on Bandit CrossFit.
