Bandit CrossFit WOD–Thursday, April 7, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Thursday, April 7, 2016

Bandit CrossFit – CrossFit

Gymnastics Thursday is back!!

If you want to get better at bodyweight and gymnastics movements, get to the gym!!

Improving these things do not happen in high intensity workouts, you MUST work on this stuff in a controlled manner. It’s not glamorous, but it is effective and will deliver results.

Note: This is a lot of work. And some of it may be excessive for some members. The coach will scale back certain exercises based on the class in attendance and average ability, etc. It’s ok if you don’t get to some of this. As a former teacher, I always like to have more than enough planned. Some classes may move through this work faster than others. While some may need more time.

Also, it’s ok if you have to do this out of order for the sake of space. For example, if a few of you are on the rope climb, and some others skip ahead to the barbell situps and then come back to rope climbs, it is ok. Just move through the work following direction from the coach.

View Public Whiteboard


1: Ido’s Scapula Mobilization Routine (No Measure)


2: Metcon (Weight)

2.1) Dips/Support Shrug Ladder

1 Strict Dip

5 Support Shrug

1 Strict Dip

4 Support Shrug

1 Strict Dip

3 Support Shrug

1 Strict Dip

2 Support Shrug

1 Strict Dip

1 Support Shrug

use rings or dip horn–your choice. Scale as needed. No bands!


2.2) 7 Minutest to find 1RM strict pullup


2.3) 10×2 rope climb w/legs


2.4) 5×15 OH Barbell Situps


2.5) 5x 15 second tuck sit hang from bar + 25 Hollow Rock (or :30 hold)

Log how much weight you got on pullup. If no weight, put zero.

3: Weighted Pull-ups (1×1)

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