Bandit CrossFit WOD–Thursday, July 24, 2014

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Thursday, July 24, 2014

Main – CrossFit

A note about the Tempo:

It is much more important that you are able to hold the prescribed tempo than to move sloppily or be unable to hold the proper tempo. This means your weights could be signficantly less than you are accustomed to working with. It’s ok. Sticking with this will make you break through plateaus and increase your strength in a very real and substantial way if you can discipline yourself to delay your gratification and stick to the plan to see the long term benefits.

View Public Whiteboard


1: CrossOver Symmetry Iron Scap (No Measure)


2a: Powell Raises (3×10 (each arm) tempo 30×1)

2b: Dumbbell Shoulder Press (3×10, HAP, Tempo, 30×3)

Move through these exercises fairly quickly. You have a lot to do in the conditioning piece today.


3: Triple 3 (Time)

Row 3,000 meters
300 DU
Run 3 miles
45 minute time cap
If you struggle with DU, you may put them last.

Here’s a few tips for doubles that you may not have heard before:

The post Bandit CrossFit WOD–Thursday, July 24, 2014 appeared first on Bandit CrossFit.

Continue Reading

pushpress gym management software for boutique gyms and fitness studios