Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
Start this as soon as you get to the gym:
3 min. assault bike/ski/row
10 Kettlebell Squat and Reach (each side)
10 Sling Shot Squats
10 PVC Pass throughs/dislocates
Strength
2: 3/6 Front Squat/Back Squat (6x 3/6 @ 94% of Monday, 2 min rest)
3 Front Squats followed immediately by 6 Back Squats
Monday’s weight was 90%, for those of you who can hold your squat technique.
Conditioning
3: Metcon (Time)
Rowing Pyramid:
1k row, rest 1:1
750m row, rest 1:1
500m row rest 1:1
250m row rest 1:1
500m row rest 1:1
750m row rest 1:1
1000m row rest 1:1
This will take a long time.
For the average rower, it COULD take up to 30 minutes just to get done with the 250 meter set. Finishing the whole thing could take as long as 45-50 minutes for some of you. So, just get as much of this done as you can. The rest is very important. Do not skip the rest so you can get all the work done. If you have extra time, stay and finish all of the work. If you have to leave after a certain amount of time, that’s ok, too.
For the effort, you should be moving at 85-95% perceived effort for all sets.
Score is total time. Do not subtract rest.
Extra Work
4: Metcon (No Measure)
4.1) 4 sets of 5 Hollow Arch Kips on Rings with hips finishing at the rings (if possible), rest as needed
4.2) 4 sets of 8 MU Transitions with feet on a box above your hips (if possible), rest as needed
4.3) EMOM x 6 min:
4-6 UB MU with Perfect technique, over focus on the hollow/arch swing and tight positions
4.4) Tabata Hollow Hold (4 minutes) followed by Tabata Arch Hold (4 minutes)
Rock these if you can.
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