Bandit CrossFit – CrossFit
1: Warm-up (No Measure)
5-10 MIN AMRAP
10 Sling Shot Air Squats, tempo 33×1
15 Calorie Row
2: Metcon (Weight)
HBBS: 6×3, 80-85%, tempo 51×1
Tempo and technique are more important than the weight. This is our last week of “learning” in the squat. Next week, we will “earn” the right to squat heavy with a hold in the bottom. This work is very important. Please try to come in and do it. Or, do it on your own.
3: Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes (3 sets):
45 Air Squats
Complete each set as quickly as possible and note times for each. Stay as consistent as possible.
There will be there separate spots to fill in for the times. Wodify will do the math for you. Coach will start the clock over for you for each round.
4: Metcon (No Measure)
4.1) Every minute, on the minute, for 12 minutes:
Minute 1 – Barbell Roll Outs x 8-10 reps
Minute 2 – Hollow Rocks (or hold) x 30 seconds
Minute 3 – Seated L-Sit Double Leg Lifts x 30 seconds
Seated L-Sit Double Leg Lift Demo: https://www.youtube.com/watch?v=Ss0x9Escaxs&feature=youtu.be
4.2) Optional Additional Conditioning Session
Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 2 minutes