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Daily Workout WOD, February 21, 2020

21 Feb, 2020

2.21.20

Metcon
Complete 2 sets of:
8/side Dragon Lunges – forearm on ground gradually
10 KB Goblet Squat with band at knees T30X1
12 Banded Pull Aparts
5 Single Arm DB Push Press + 2/side Split Jerks

Then complete 3 sets of:
5 Behind the neck Push Press with Jerk Grip (gradually increase weight until you are close to the weight you will use for the EMOM)

Behind the Neck Split Jerk (EMOM x 12 mins: 1 at 80-85%)
Perform Split Jerk movement where bar starts in the back rack position

Build if needed to warm up, but perform final 6 mins at one weight.
Metcon (Time)
AQAP complete:
10 Power Clean (225/155)
20 Strict HSPUs
30 Burpee Box Jump Overs (24/20)
20 Strict HSPUs
10 Power Cleans (225/155)

Time Cap: 15 mins

The Cleans need to be heavy/hard for everyone.
If your max Power Clean is heavier than 255/180 use 225/155 (Rx+) for the wod.
If your max Power Clean is lower than 255/180 use 205/135 (Rx) for the wod.
If 205/135 is still too heavy then use between 75-80% of your 1RM Power Clean.
Scale HSPUs accordingly.

Metcon
Optional Extra Work

DO THIS PART BEFORE YOUR CLASS

Back Squat:
2 x 5 at 70-75%
Rest 2 mins
2 x 3 at 80-82.5%
Rest 2 mins
2 x 8 at 55-60%
Rest 2 mins

DO THIS PART AFTER YOUR CLASS

On the Rower complete 3 sets with the best pace possible on each:
200m
Rest 30 secs
400m
Rest 1 min
600m
Rest 1 min
400m
Rest 1 min
200m
(rest 3 mins between sets)

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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