Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
5-10 MIN AMRAP
250 Meter Row
10 Goblet Squats
10 KB Swings
10 Snatches with light unloaded barbell
Strength
2: High Bar Back Squat (15 MIN to find 1RM)
2.2: High Bar Back Squat (3 reps E2MOM x 6 MIN at 85% (3 sets))
Conditioning
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
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
Extra Work
4: Metcon (No Measure)
Three sets of:
Glute-Ham Raises x 10 reps
Rest as needed
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed
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