Bandit CrossFit WOD–Wednesday, March 18, 2015

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Wednesday, March 18, 2015

Main – CrossFit

We’re having a strength day today. Tomorrow will be a light metcon and Friday, be ready to attack the Open workout 15.4!

Only two more workouts and then we’ll be back to normal! Whatever that is!

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1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit
If you have time, do Crossover, too.


Please note that #1 and #2 should be done seperately. However, note that 3 and 4 are both super set.

If the class is large, you can all work on different things if needed. The coach will facilitate who starts where, and help the small groups with the movement technique as they get to each exercise.

1: Close Grip Bench Press (4×10, rest 2 minutes)

2: Bent Over Row (4×10, use barbell)

3a: Powell Raises (3×8 each arm, 60 sec rest )

3b: Bottoms Up Kettlebell Press (3×6-8 each arm, 60 sec rest)

4: Metcon (Weight)

4a) 3×100 ft Farmer Carry, no rest

4b) 3×10 GH Hip Extension

Hip extension demo:

For 4a, use dumbells, kettlebells, bumper plates (pinched between hands), or whatever you want. Whatever you use, the point is for you to have very little rest time and to go unbroken, if possible. Setting down at the turnaround is also acceptable.

This is a super set. Do a set of 4a, then do a set of 4b.

For score, log whatever weight you use. In the comments, specify what it was: kettlebell, dumbbell, etc.

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