Bandit CrossFit WOD–Monday, June 27, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Monday, June 27, 2016

Bandit CrossFit – CrossFit

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1: Metcon (No Measure)

2-4 sets:

Bulgarian Goat Bag Swings x 15 reps

Rest 45 seconds

Single-Leg Hip (Glute) Bridges x 10 reps each leg @ 2011

Rest 45 seconds

Reverse Snow Angels x 15-20 reps

Rest 45 seconds

Bulgarian Goat Bag Swings:

Reverse Snow Angels:

Single Leg Glute Bridge:

Notes: Please prioritize technique over using any weight or higher level modifications. For example, if you are having trouble with doing a single leg glute bridge, put both feet on the floor. Also, if you can’t keep the tempo, put both feet on the floor.


2: Front Squat (6×3, 80-85%, tempo 50×1, 2 min rest)

We are in week 2 of our “learn it” phase. Please remember, priority in this is to hold the 5 second tempo on the descent. If you are struggling to to do that, please lighten the load. You are not going to reap the benefits of this work if you don’t respect the tempo. Also, please watch a clock to monitor your tempo. Do not count in your head. We need a true 5-second descent.


3: Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 sets):

20/15 Calories of Assault Bike

100-foot Heavy KB Front Rack Carry

You must push the pace on the bike here. These are sprint intervals and shouldn’t take you anymore than 2-2:30 minutes at the most.

If you’re running out of time, you should bike faster. If you physically cannot bike faster, then please knock down the calories. If you can’t stay consistent with the timing on each round, you should lighten your kettlebells, or do less calories.

Keep up with your time for each round. You will log them all separately. You will not have to do math and add them up at the end. I have four boxes for all the times and WODIFY will add it up for you.

Extra Work

4: Metcon (No Measure)


Every minute, on the minute, for 15 minutes:

1st – Strict Ring Dips x 8-12 reps

(these should be slow and controlled)

2nd – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups

3rd – Legless Rope Climb from seated position x 1 ascent


Three sets of:

Glute-Ham Raises x 8 reps @ 3011

Rest as needed

Tuck Crunches x 15 reps

Rest as needed

Powell Raise x 10 reps (each arm) @ 51×1

Rest as needed

Powell Raise Demo:

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