Bandit CrossFit – CrossFit
Warm-up
Things you could do on your own:
1. Assault Bike 5 minutes
2. Roll shins and Achilles on battlestar.
3. Ido’s Toe stretch
4. Shoulder stretch series on rack with bands.
5. Foam roll back.
6. Plate circles and Pass Throughs
Then, as class,
1) 4 min EMOM
20 seconds of double unders or single unders (if you are doing scaled)
Then
2) 10 Hanging scapular depressions+ 7 Kip swings + 5 toes to bar or hanging knee raises. (2-3 rounds)
Then
3) Clean Warmup
Metcon
2: CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
3: CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
4: CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Sit Ups
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 105#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
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