Bandit CrossFit – CrossFit
Warm-up
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
Don’t forget plate circles! We like those!
Coach make sure class is doing all of these exercises.
Class make sure to help your visitor.
Skill
2: Metcon (No Measure)
Coach Instruction/Continued Warmup
1. DB Push Press (find weight to use for workout)
2. Air Squat (if necessary find scaling–box, holding plate in front of you, etc)
Practice/warmup (together as class):
2 rounds, for quality:
5 Push Press
5 Squats
Conditioning
3: Metcon (Time)
For Time
400 Meter Run
25 DB Push Press 50/30#
25 Air Squats
20 DB Push Press
20 Air Squats
15 DB Push Press
15 Air Squats
400 Meter Run
Level 2: 40/25#
Level 1: 35/20# or less
You should be able to get big sets in on these push presses and not sacrifice technique.
After Party
4: Metcon (No Measure)
If time allows:
Tabata
4 minutes: Up and Down Plank
4 minutes: Arch Hold
Up and down plank: https://www.youtube.com/watch?v=L4oFJRDAU4Q
For scaling: hold plank on arms or elbows.
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