Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
5-10 MIN:
10 Cal Assault Bike
10 OH Squats
10 Ring Rows
Strength
2.1: High Bar Back Squat (15 Min to find 1RM for today)
This is not an all time max. The time limit is strict. Just get a heavy single for today.
2.2: High Bar Back Squat (E2MOM for 6 MIN: 3 reps @75-80%)
Conditioning
3: Metcon (No Measure)
21 MIN EMOM:
1st: 5-8 Pullups
2nd: 10 Kettlebell or DB Thrusters (KB preferred!)
3rd: 15/10 Calories of Assault Bike, Ski Erg, or Rower
This will be seven rounds!
Please keep your work effort around 30-40 seconds for each minute. This is not intended for you to get behind and start struggling. It is much better for you to cut the reps/calories/weight so you can keep the work time in the 30-40 second range. Once you get yourself to redline, there is no coming back, and you have destroyed the whole purpose of this workout.
Extra Work
4: Metcon (No Measure)
Two sets of:
Banded Good Mornings x 40 reps
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest 30 seconds
Hamstring Curl Demo: https://www.youtube.com/watch?v=P39aVnfljAI
4.2: Metcon (Weight)
3 Minute Banded March
Log the med ball weight you used
The post Bandit CrossFit WOD–Wednesday, August 24, 2016 appeared first on Bandit CrossFit.
