Bandit CrossFit WOD–Monday, July 14, 2014

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Monday, July 14, 2014

Main – CrossFit

In the coming weeks, we will be working intensively on our squat technique AND increasing strength in our posterior chains. We are doing this because safe movement and sustainable growth of your ability is a foundation of our gym culture. For many of you, you will be taking a step back from the weight you have been working with on a regular basis. This doesn’t mean you have failed at anything. It only means we are taking a break to build you a solid foundation for future growth. In the meantime, read this short article about something we could all work on (in our personal lives and at the gym):

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1: Crossover Symmetry (No Measure)

2a: Metcon (No Measure)

Banded Squat (band just above knees)


rest 30 seconds

(superset with Weighted Glute Bridge)

2b: Weighted Glute Bridge (3×10 Tempo of 20×3 — rest 1 min)


3: (No Measure)

Back Squat Review/Technique Work
3×8 reps with bar only.

4.1: High Bar Back Squat (1×10 @ 50%)

All sets in today’s HBBS must be absolutely perfect technique. If you can’t make it perfect, you don’t go up in the weight.

4.2: High Bar Back Squat (1×10 @ 55%)

4.3: High Bar Back Squat (1×10 @ 60%)

4.4: High Bar Back Squat (1×10 @ 65%)


5: Metcon (Time)

3 Rounds:
15 Cal Airdyne or Row
12 Box Jump Overs (30/24)
10 Strict HSPU

2 min rest between rounds.


Do this at home or after class.

6: Metcon (No Measure)

2 rounds

1 minute couch stretch (each leg)
2 minutes in the bottom of squat
1 minute lacrosse ball in hip flexor (each side)

This will take 12 minutes.

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