Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2a: (No Measure)
3×15 Squats against wall, with slingshot, Tempo 35×1
2b: Powell Raises (3×10, each arm, HAP, tempo 50×1)
https://www.youtube.com/watch?v=BxK60HYw760
Strength
3.1: Front Squat (1×10 @ 50%)
3.2: Front Squat (1×5 @ 60%)
3.3: Front Squat (1×5 @ 70%)
3.4: Front Squat (1×5 @ 80%)
Conditioning
4: Metcon (Time)
Level 3 (Rx):
40-30-20-10
Cal Airdyne/Row
Alt Pistols
*every 2 min complete 10 shoulder taps
Level 4 (Rx+), complete 50 ft HS walk. (this should not take more than 30 seconds of time.)
Skill
This should be done before or after class with time and space permitting.
5: Metcon (No Measure)
Skill:
A1) 45 sec ME MU, use jumping if neede, rest 15 sec x 5 sets
A2) 45 sec Hollow Rock Hold, rest 90 sec x 5 sets
If you don’t have muscle ups, do transitions.
The post Bandit CrossFit WOD–Wednesday, September 3, 2014 appeared first on Bandit CrossFit.
