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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
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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