Bandit CrossFit – CrossFit
Warm-up
1: 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
Must start this early. Should be finished in first five minutes.
2: Russian Kettlebell Swing (2×10, skill work practice for WOD)
Demo: https://www.youtube.com/watch?v=uUpSFguwRQM
Do a couple sets to practice/warmup for workout.
The Russian swing is not like the American swing. The Russian swing is a great hamstring and posterior chain developer. Remember to keep vertical shins, hinge the hip, keep the shoulders down and back and soft elbows. The bell only comes to about shoulder height.
Strength
3: High Bar Back Squat (3×6, tempo 44×1, two minute rest)
This is very tough. If you cannot keep the tempo, you are doing it wrong, and the weight is too heavy. There are no breaks or splitting up the reps in the middle of set and, you only get one second to rest in the top for every single rep. If you are resting at the top for more than a second, the weight is too heavy and you have lost the intended stimulus for this work. Please watch the clock while you squat to make sure you are doing a full four seconds down and four seconds up.
If you are on squat therapy to a box, then just do box squats, do not worry about tempo.
Conditioning
4: Metcon (Time)
4 Rounds:
10 Russian KB Swing (choose weight)
10 TTB
100 m farmer carry (choose weight)
rest 3 min
Rx+: (if workout starts before 30 minute mark, do five rounds.
These rounds should be finished in less than three minutes. If they aren’t, you need to modify the load or the volume to fit your ability. If you can keep your rounds to 3 minutes or less, then this is a 21-24 minute workout. Please keep that in mind, for the sake of time management. The rest for this workout is just as important as the work. Do not skip on the rest to rush through the workout because you think you are getting a better workout by working longer and resting shorter.
Score is total time. Keep track of your own rest. But, don’t worry about subtracting it in your final score.
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