Bandit CrossFit WOD–January 9, 2014

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–January 9, 2014

Main – CrossFit

Did you read my post about “Virtuosity?” You need to. It may help you understand why we try to indvidualize all of our workouts as much as possible to suit everyone’s unique ability. You are not being punished when we “scale” something. We are trying to make you better in the long run, and help you to reduce the risk of injuring yourself:

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1: Crossover Symmetry (No Measure)

2: Reverse Hypers (3×12, moderate weight)


Please do not attempt to do this percent if you haven’t been faithful to the cycle. Just use this time to work on technique and work up to a medium/moderate load.

3: Deadlift (3×3 @ 90%)


4: Metcon (Time)

6 rounds with a partner:

25 Cal Airdyne

7 Thrusters (135/95)


1. One partner works, while the other rests. Partner 2 may not get on the AirDyne until Partner 1 has finished all thrusters.

2. This should take no longer than 2-2:30 minutes per partner in each round. Meaning each round should be somewhere around 4 minutes. If taking longer, the weight is too heavy, or you need to adjust your calories. I want intensity!!!!

3. If not enough AirDynes, then row 30 calories.

4. Log your total time. In the comments, note any scaling, and who your partner was.

As we all know, I ask you to have PERFECT technique. That means if you’re doing any of the following faults with your thruster, you need to adjust to a lighter weight, or for some of you that means you will need to sit to a low box.

Unacceptable faults:

1. Not able to rack the bar on your “table” or “shelf,” AKA front deltoids. I am thinking of three people off the top of my head who are on “restriction” from heavier weights until they can correctly hold a bar in the front rack. Please remember that you are that person.

2. Rounding your lower or upper back in the front squat portion.

3. Caving your knees in the down or upward portion of the squat.

4. Collapsing elbows in the front rack position.

5. Coming up on the balls of the feet in the front squat or pressing part of the thruster

6. Inactive shoulders, inability to bring the bar inline with the shoulders.

7. Unable to lock out at the top.

8. Hyperextending the low back at the top of the press.

9. Unable to do all 7 reps UB.

All of these things will prompt me to reduce your weight on the bar. If you don’t know if/which of these faults you do, or what any of this means, ask a coach.

This is for your own good. It hurts me more than it hurts you.

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