Bandit CrossFit WOD–Monday, April 11, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Monday, April 11, 2016

Bandit CrossFit – CrossFit

Today, we are starting a 10-week squat cycle. I have emailed an excel spreadsheet that you can use to input your 1RM Front Squat from last Monday, and it will tell you what weight you need to use for all three days of the cycle.

If you are unable to do this at the gym, and have access, please do it on your own. Also, if you need to make them up on Tuesday, Thursday, or Saturday, please do that before or during class.

Here is a general outline of what the next ten weeks will look like:
Monday: Squat, Conditioning
Tuesday: Weightlifting, Conditioning
Wednesday: Squat, Conditioning (aerobic)
Thursday: Gymnastics
Friday: Squat, Conditioning
Saturday: Conditioning (aerobic)

Of course, we will sprinkle in the normal skill work, drills, and mobility. But the absolute priority is the squat cycle. This will help you improve your front squat strength and position–which will set you up nicely to improve your clean in our next weightlifting block.

View Public Whiteboard


1: Front Squat Warmup (No Measure)

2 rounds:

10 Kneeling Glute Mobliization (each side)

10 Spiderman Lunge Hands Elevated/Rotation (each side)

Banded Front Rack Stretch :30 sec hold

10 Front Squat with BB


2: 7/13 Front Squat/Back Squat (4×7 FS /13 BS @ 65% of FS max, 2 min rest )

Do 7 Front Squats and then immediately do 13 Back Squats
Do not rest between reps of front squat and back squat.

It is normal for this to feel very difficult and to elevate your heart rate. If you can’t do this without resting, then drop the weight a little.


3: Metcon (Time)

3 Rounds:

750m row

25 Burpee

50 DU

If you do not have double unders, spend 2 minutes working on them and move on.

The post Bandit CrossFit WOD–Monday, April 11, 2016 appeared first on Bandit CrossFit.

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