Bandit CrossFit WOD–Thursday, January 7, 2016

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

Bandit CrossFit – CrossFit

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1: Metcon (No Measure)

Rope Climb Practice.

Kelly (or Nick) showed me this video scaling option:

This is designed to help you be able to focus on what your legs are doing, so it could help some of you who are struggling with the coordination factor.

Please do not try this without a coach. I haven’t ever tried it myself, and this demo girl makes it look easy, but it may not be as such in reality!! (She is Masters CrossFit Games athlete.)


2: Metcon (Time)

3 RFT:

2 Legless Rope Climbs

50′ HS Walk


50′ HS Walk

2 Rope Climbs

2 minute Rest

Scale handstand walk accordingly. Remember technique is the priority on Thursdays. So even if you have to do dumbbell shoulder presses to keep a vertical torso, do that.

Our gym floor is 30′ across. FYI.

Also, chill on the GHD situps if you are not a typical RX competitor with superior core strength. You can still do them, but remember you are doing three rounds, so perhaps scale the number of reps to 10-15.


3: 2K Ski Erg (Time)

Ski for 2,000 meters

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