Bandit CrossFit WOD–Wednesday, March 30, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Wednesday, March 30, 2016

Bandit CrossFit – CrossFit

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1: Warm-up (No Measure)

Coaches Choice.


Pizza Game with Abmats

Any dynamic movements to prep shoulders, core, quads, posterior chain:

Running Drills to prep feet, ankles, knees, and calves, quads, glutes for jumping and landing effectively. Running warmup drills (Hinshaw/boot camp warmup) is a great option)

Plate Circles

Pass Throughs/Dislocates

Sling Shot Squats

Plank hold scapular depressions

Hollow/arch hold and/or swing on bar.

Then: Explain movements: (5-10 minutes)

Goblet Squats

Let class practice a couple rounds/sets and find a suitable modification that fits their skill level and ability to achieve the desired stimulus.


2: Metcon (Weight)

EMOM x 10 min:

odd min- 4-6 Goblet Squats with 44×1 tempo (coach may need to count for them)

even min- :30 plank hold

Note: each goblet squat rep is going to take you almost 10 seconds. So, you must use a weight that allows for you to keep the 1 second rest tempo at the top. You don’t have time to take breaks, or you will go over the time limit. If you go over the time limit, do not finish the squats. You have to move on to the plank holds.


3: Metcon (No Measure)

Reverse Tabata Cal Row x 10 minutes:

10 sec hard row

20 sec easy recovey

followed by 15-20 min conversational pace row/bike

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