Main – CrossFit
Warm-up
1: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
Strength
2: High Bar Back Squat (1RM in 5 sets)
Start counting first set when you reach 80% of 1RM
3a: Close Grip Bench Press (5, 4, 3, 2, 1– rest 2 min)
log max weight
3b: Chin-Up (5×8-15 reps)
Feel free to modify this based on ability: kipping, chest to bar, ring rows, barbell on rack, etc.
First set should be up to 15 reps. As you progress, it is ok if you can only get up to 8 reps.
Test
4: ME UB Toes to Bar (AMRAP – Reps)
Do as many toes to bar as possible. Must be unbroken. No time limit. However, when you come off the bar, your attempt is over.
You have two attempts. Rest 5 minutes between attempts. Log your best attempt in the results. Log your other attempt in the comments.
5: Powell Raises (1xAMRAP, 10% of today’s 1RM bench)
https://www.youtube.com/watch?v=BxK60HYw760
Do AMRAP for each arm. Log your best arm in the results. Log the other arm in the comments. Make sure to note what arm was the best and worst.
6: ME Sorenson Hold (Time)
Demo: https://www.youtube.com/watch?v=vLrQW4BpNyY
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