Announcements
No Saturday class until May 14, 2016.
Bandit CrossFit – CrossFit
Warm-up
Back Squat Warmup (No Measure)
1-2 rounds
10 Kneeling Glute Mobilization
10 Overhead Lunges (single arm/opposite leg/in place)
10 Sling Shot Squats 23×1
10 Kettlebell Squat and Reach
Strength
2: Metcon (Weight)
3×8 @ 70% of 1RM HBBS, 2 minute rest
Conditioning
3: Metcon (No Measure)
EMOM x 20 min:
0:00- 12 Heavy Russian KB Swings (70/53)
1:00- 6-8 Strict Pullups
2:00- 8-12 Ring Pushups
3:00- 30 sec assault bike sprint
Extra Work
4: Metcon (No Measure)
4.1) 4 sets – 20 ft. Jerk Grip OH walk w/ 20 sec hold at end
*stay stacked
4.2) Work 3x through, rest as needed
-10 ft HS walk to wall w/ 20 sec. hold
-15 ft. HS walk to wall w/ 15 sec. hold
-20 ft. HS walk to wall w/ 10 sec. hold
-25 ft. HS walk to wall w/ 5 sec. hold
If you can’t handstand walk, do shoulder taps (10, 15, 20, 25). If you can’t do shoulder taps, do horizontal plank hold shoulder taps and then do handstand hold. If you can’t handstand hold, do plank hold.
4.3) 50 band pull aparts w/ connected core
Every 10 stop and perform 10 abmat situps
Demo: https://www.youtube.com/watch?v=BVehf-8FAxQ
This video is a whole series. The first demo is the one you need to do for today’s work.
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