Bandit CrossFit – CrossFit
Warm-up
1: Squatting Quad Clean Warm up (No Measure)
Also, do jerk warmup in front rack only.
2: Split Jerk Foot Work Drill (No Measure)
Demo: https://vimeo.com/91410258
2-3 sets of 8-10 reps, on coaches cue
Strength
3: Metcon (Time)
EMOM 10 Minutes
1st: 1 Hang Clean + 1 Clean + Front Squat
2nd: 2-3 Jerks (2 second pause in bottom of the dip)
Use moderate weight. Do a couple warm up sets.
Conditioning
4: Metcon (Time)
For Time:
1 Rd of DT
75x Double Unders
1 Rd of DT
75x Double Unders
1 Rd of DT
75x Double Unders
1 Rd of DT
*1 Rd of DT is
12x Deadlifts 155/105
9x Hang Power Cleans 155/105
6x Push Jerks 155/105
Scale weight as necessary. Technique should not suffer and you should be able to move quickly and efficiently.
You may only use one bar for this work.
For double unders, do two minutes practice for each 75.
Back Story:
“DT” is a CrossFit “named” hero workout that consists of five rounds.
More on DT: http://www.crossfit.com/mt-archive2/004622.html
Watch Annie Thorisdotter as she does the entire DT with the “men’s” RX weight in 8 min, 27 sec: https: //www.youtube.com/watch?v=nwaJL0B2pt8
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