Bandit CrossFit WOD–Wednesday, April 6, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Wednesday, April 6, 2016

Bandit CrossFit – CrossFit

For those of you who tell me you need to improve your cardio, I have been dedicating these Wednesdays to you. So, please don’t skip this because it looks boring.

Getting better at cardio has very little to do with doing more glamorous and fancy CrossFit WODs. The work that I have for today is your ticket to success–steady state monostructural work.

“Steady state” means working within your own capacity and aerobic threshold. Today’s cardio is not something you should be racing through to “win” or compete with. Just move. If you’re taking breaks on the burpees, you are doing it wrong. If you’re rowing a 1:35/500 meter pace, you are doing it wrong. Stay steady and stay constant.

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1: Deadlift Warm Up (No Measure)

1 Round:

10 Goblet Squat 23×1

10 Rear Foot Elevated Split Squat (10 each leg, choose weight)

10 Single Leg Deadlift (each leg)

:30 Samson Stretch (each side)

Recheck with 10 Goblet Squats.

Are you able to get more depth in the squat? Is the posterior chain fully firing?


2: Metcon (Weight)

E2MOM x 10 min:

– 2 Heavy Deadlifts, with perfect form (try to get to at least 85%+ but not 2 rep maximal) + 6 high box jumps 30″ if possible, or higher. (Use jerk boxes if needed.)

Note: Spend a couple minutes working up to your heavy dead lift. Don’t go straight into it.

For score, log your deadlift weight.


3.1: Metcon (No Measure)

20 sec on, 20 sec off x 6 sets:

Practice efficiency in a lateral box jump over

3.2: Metcon (Time)

4k row @ conversational pace

BUT every 2 min complete 10 burpee over the rower AFAP

Note: These burpees should not take you a long time to complete and should be something you can do without taking a break. So, cut the number down if you need to. “not take a long time” means less than 30 seconds.

The intent of today’s work is for you to work at a comfortable pace for most of the work, and then to get a spike of activity for about 30 seconds, or so. Please respect the intended stimulus, and do not go all out on the row. You should be talking to your neighbor while rowing.

If there’s not enough rowers, then, use the ski erg or the bike. On ski erg, go for 3k, on the bike, go for 100 calories. Just do regular burpees. You will need all the help you can get if you have to get on Satan’s cycle.

Note: This shouldn’t take you anymore than 20-25 minutes. If it is taking longer, you are doing it wrong.

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