Bandit CrossFit WOD–Thursday, August 4, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Thursday, August 4, 2016

Bandit CrossFit – CrossFit

It’s that time of the year when the Bandits get ready for the Pensacola Beach Brawl in September and the Alabama Spartan Race in November.

With that, we change our Thursday gymnastic days to “Gut Check Thursday.”

This means we will begin to work on improving our aerobic capacity with longer workouts that are designed for you to move at a consistent and steady pace AND with lower skill movements–basically grunt work.

Improving your aerobic capacity is one of the most important things you can do to help you tolerate more volume and recover better from your daily training.

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1: Metcon (No Measure)

Spend about 10 minutes getting moving and warmed up!

Bike, row, ski, run 1-3 minutes

10 Dislocates

10 Rotational Dislocates

10 Plate Circles

Hip Circuit (Fire Hydrant, Circles, Straight Leg Lift, Donkey Kick)


2: Metcon (No Measure)

Gut Check Thursday is BACK!

30 minute EMOM

1st: :30 Bike

2nd: 7-10 Burpees

3rd: :45 Plank Hold

4th: 10-12 Dbl KB Reverse Lunge (5-6 each leg) To add difficulty, stand on 45# plate.

5th: 5-7 Strict Pullups

None of these exercises should take longer than :45. If it is taking you longer, then please modify reps or the movement.

If you are doing ring rows, do 7-10 reps.

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