Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2a: Front Rack Lunge (3x 20 steps, HAP)
2b: GHD Raise (3×10, tempo 42×1)
Strength
3.1: Front Squat (1×10 @ 50%)
3.2: Front Squat (1×8 @ 75%)
3.3: Front Squat (1×6 @ 80%)
3.4: Front Squat (1×4 @ 85%)
3.5: Front Squat (1×2 @ 90%)
3.6: Front Squat (2×1 @ 100%)
Conditioning
4: Metcon (Time)
Level 3 (RX):
2 Rounds:
800 meter run
10 DB Manmakers (45/25#)
10 Strict Pulllups
10 Ring Dips
20 Deadlift (225/135#)
25 Strict Handstand Pushups
Level 2:
2 Rounds
800 meter run
10 DB Manmakers (35/15#)
10 Strict Pullups (bands if needed)
10 Ring Dips (bands, dip horn or box, if needed)
25 Deadlift (185/95#)
25 Strict Handstand Pushups (use box/mats if needed)
Level 1:
2 Rounds
400 meter run
10 DB manmakers 15/5#
10 Ring rows
10 Box Dips
25 calorie row
25 Handstand or feet elevated pushups on box
Level 4 (RX+):
2 Rounds:
800m run
10 DB Man Makers (65/45)
15 MU
20 DL (250/185)
25 Strict HSPU (use advantage in height if needed but maintain strict)
Be wise, make a plan and stick to it. Also, try to stay at one intensity.
The post Bandit CrossFit WOD–Wednesday, August 27, 2014 appeared first on Bandit CrossFit.
