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Daily Workout WOD, February 26, 2020

26 Feb, 2020

2.26.20

Metcon
90 secs/side Couch Stretch 90 secs/side Banded Front Rack Stretch
Complete 2 sets of:
10 Banded KB Goblet Squat (T30X1)
6/side Front Rack Reverse Lunges
Front Squat (In 10 mins: 4 sets of 3 at 85% 1RM)
Rest 2 mins
Between sets (perform only 3 sets of these fillers):
3/side Single Arm DB Split Jerk + 8 Prone WTY Stretches
Squat Clean and Jerk (Weight)
Every 30 secs for 3 mins: 1 at 65%
Every 30 secs for 3 mins: 1 at 70%
Every 30 secs for 3 mins: 1 at 75%
Squat Clean and Jerk (EMOM x 5 mins: 1 a 80-85%)

Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
3-3-3-6-6-6-9-9-9-12-… Power Clean (165/115)
2-4-6-8-10-12… HSPUs

Rx+ – Deficit HSPUs (45/35)
Metcon
Optional Extra Work

Every 2 mins for 20 mins:

AMRAP x 1 min:
6-10 Cals Assault Bike (HARD)
ME Burpees in time remaining

Rest 1 min

Then complete:
3 mins/side LAX Ball Pec Smash
3 mins/side PNF Couch Stretch
3 mins/side Pigeon Pose
3 mins/side Banded Bully

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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