Bandit CrossFit WOD–Thursday, May 19, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Thursday, May 19, 2016

Bandit CrossFit – CrossFit

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1: Ido’s Squat Clinic Routine (No Measure)

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


3: Metcon (No Measure)

3.1) 9 x 3reps

Band resisted Push-ups

Vary Hand width each set between (Wide, Medium, Narrow)

You Should only perform 3 sets of each hand width

If push ups are difficult, then still use band but place hands on elevated surface( EX:PLyo box or barbell across rack)

3.2) Find Max Effort Strict Dips on P-bars

then do 3 x 65% of the ME reps

3.3) 10 Rounds

0:15’s Chest Facing wall Handstand shoulder taps

0:20’s Chest Facing wall handstand holds

* Scale with feet on box



6 x

0:10’s L-sit Hang from bar ( Scale: bend knees)

15 Hollow rocks

20 sit-ups

4: Dips on Dip Horn (AMRAP – Reps)

Max Effort

Unbroken Set

When you can’t lock out arms up top, or break 90 with your elbow in the bottom, you are done!

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