Bandit CrossFit – CrossFit
Warm-up
1: Clean First Pull (4x 5-7 reps, building)
Technique is priority.
Info: http://www.catalystathletics.com/exercise/345/First-Pull/
Strength
2.1: High-Hang Clean (E2MOM 6MINx 3 reps (3 sets) @ 60%)
2.2: High Hang Clean + Hang Clean (E2MOM 6MINx 3 reps (3 sets) @ 70%)
Do one high hang clean (from hips/power position) and then one clean from mid thigh to above knee.
2.3: Hang Clean + Clean (E2MOM 6MINx 3 reps (3 sets) @ 80%)
2.4: Clean Pull + Clean + Jerk (E2MOM 6MINx 3 reps (3 sets) @ 85-90%)
Do 1 Clean Pull + 1 Clean + 1 Jerk
Clean pull: http://www.catalystathletics.com/exercise/98/Clean-Pull/
Only do this if time allows. You must be finished with all work before halfway point of class.
Conditioning
3: Metcon (4 Rounds for time)
Every 5 minutes, for 20 minutes (4 sets):
30/20 Calories Assault Bike
200-Foot Front Rack DBL KB Carry
5/3 Muscle-Ups
Scale:
Muscle Up: 10/7 transitions
Rx+: 10/7 Muscle Ups
Notes: If you are running out of time, please modify this work. You should not take longer than 4 minutes, particularly in the early rounds.
Your score is your total time for each round. You will need to keep your time for each round.
Please make sure to wipe up chalk on the floor if you are using sidewalk chalk to mark your times.
Extra Work
4.1: Metcon (No Measure)
12 MIN EMOM:
1st – 20 Wall facing Handstand shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
2nd – 6-8 Strict Ring to Sternum Pull Ups
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(use PVC pipe, bands and kettlebells)
OH Stability hold: https://www.youtube.com/watch?v=fEEyCdKMpRw
(don’t walk, just stand in one spot)
4.2: Metcon (No Measure)
4-6 x200 meter run+ 100 meter walk, runs are not 100% effort, just get out and run whatever feels good to you
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