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
2: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
3: Reverse Hypers (3×10, moderate weight)
4: Metcon (No Measure)
Coach led deadlift warmup/technique review.
Today’s WOD has 30 deadlifts. Along with a load of thrusters, wall balls and box jumps. Please be smart. Do not go too heavy if you struggle with technique. It’s just not worth it.
I have some notes for scaling on deadlift in the workout description. Some of you will be doing single leg kettlebell deadlift instead of traditional. See below.
Conditioning
5: Metcon (Time)
For Time:
60 Wall Ball (20/14)
50 TTB
40 Box Jumps (24/20)
30 Deadlift* (185/135)
20 DB Thrusters (50/35)
10 MU**
150ft Single Arm DB OH Lunges (50/35)
*For those of you dealing with significant back issues (back locking up on you when you are under strain, do single leg kettlebell deadlifts instead. 15 each leg. Demo here: https://www.youtube.com/watch?v=DP3Q-nMgtxY
**Do box assisted muscle ups for scaling.
Demo: https://instagram.com/p/ysyzuXvDRP/?taken-by=seancarllind
Coaches: Please scale as needed for beginners. Examples, cut reps in half for Level 1. If deadlift is a struggle, they can row or do single leg deadlift.
Clock must start at the 30-minute mark. Be ready.
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