Bandit CrossFit – CrossFit
Warm-up
1: Jumping and Landing Position Chalk Drill (No Measure)
Outline your start position and landing position with chalk. Then, practice jumping and landing in the correct positions and check yourself.
Please wipe up the chalk before you leavn.
You will need a CrossFit Journal Subscription to see this video. The subscription is free.
Demo: http://journal.crossfit.com/2011/10/burgfixingthefeet.tpl
Strength
2: High-Hang Clean (3 x E2MOM 6 MIN @ 50% (3 sets))
2.2: High Hang Clean + Hang Clean (3 x E2MOM 6 MIN @ 60% (3 sets))
Do one high hang clean (from hips/power position) and then one clean from mid thigh to above knee.
2.3: Hang Clean + Clean (3 x E2MOM 6 MIN @ 50% (3 sets))
Conditioning
3: Metcon (Time)
4-6 sets for time
30/20 Calories of Assault Bike
100-Foot Front Rack Double KB Carry
5 KB Front Rack Squats
100-Front Rack Double KB Carry
5 KB Front Rack Squats
Rest 3 minutes
Log total time. Do not subtract for rest. Make sure to mark in comments how many rounds you complete.
This would shouldnt take any longer than 30 minutes. Also, please do not skip the rest to do more rounds. The point of today is intervals with rest so you can work with a high level of intensity with each round. If you skip the rest, you are doing the workout wrong. It would be better for you to do three or four rounds with the rest, than to skip the rest and do all six rounds. Skipping rest will completely change the intended stimulus. Don’t worry, yesterday, and on Thursday and Saturday, you will have your fill of long continuous gut check workouts.
Extra Work
4: Metcon (No Measure)
12 MIN EMOM:
1st – 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
2nd – V-Ups x 10-12 reps
(hold weight overhead for these sets)
3rd – Strict Ring to Sternum Pull Ups x 6-8 reps
4.2: Metcon (No Measure)
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 60 seconds
Face-Down Chinese Plank x 60 seconds
Rest 60 seconds
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