Bandit CrossFit WOD–Thursday, March 20, 2014

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Thursday, March 20, 2014

Main – CrossFit

Mobility Day. The most important day of the week.
We’ll also be watching the Live CrossFit Open Workout 14.4. Only two more left!

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1: CrossOver Symmetry Iron Scap (No Measure)


2a: Reverse Hypers (3×12 Heavy, rest 90 seconds)

2b: Pushups (3×10 )

Do perfect pushups in the plank position (AKA man pushups) with a perfectly hollow body. Keep the elbows tracking, hands directly under shoulders and chest to the ground. If this means you have to get a band on the pullup rack, use the slingshot or both, do it.

This should not be difficult for you at all. You should not reach failure. If you are reaching failure, you need to get a band.


3: Metcon (No Measure)

EMOM for 8 minutes

10 squat thrusts (burpee with no pushup) with towel between feet (even minutes)
10 kettlebell swings (vertical at top) (odd minutes

Make sure both of these movements are done for quality, not quantity.


4: Metcon (No Measure)

Spend the rest of class working on any lingering mobility issues from 14.3.

Foam Roll Tspine and low back
Hamstring stretch
Middle Split
Left and Right Front Split
Lacrosse ball in spinal erectors
Couch Stretch
Bands stretch on rack (arms)

Or grab the mobility book and try a new drill with the help of a coach.

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