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Daily Workout WOD, March 2, 2020

02 Mar, 2020

3.2.20

Metcon
3 mins/side Foam Roll of Quads, hamstrings and IT Band
Then complete 2 sets of:
5/side Rear Foot Elevated Split Squats (hold for 10 secs at the bottom)
10/side Banded Side Clams in Side Plank Position (2 sec hold at the top)
10/side DB Single Leg Deadlifts
Metcon
Complete 3 sets of:
8-7-6 DB Bulgarian Split Squats
Rest 20 secs
6-8 GHD Raises (down in 3 secs)
Rest 30 secs
45 secs/side Weighted Side Planks
Rest 90 secs

Go heavy on the Split Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 mins:
15/10 Cal Row
12/8 Cal Assault Bike
(if not enough Assault Bikes – 5 x 50 ft Shuttle Runs)
8 Burpees to a 6" target
Rest 2 mins

These intervals should take about 2 mins (high effort) and then the 2 min break. If you cannot get to the Burpees then scale back the calories on either the Row or the Bike. The goal is to get an increasing effort here. Your first 2 sets should be at a moderate pace and then the following sets should be performed at a very high intensity.
Metcon
Optional Extra Work

Complete 2 sets of:
3 min Row at 3000m pace (around 1:53-57 / 2:03-2:07)
3 min Assault Bike or Ski Erg at 70% PAM (around 62-65/ 53-56 rpm)
Rest 2 mins

If you do not want to use the Assaut Bike or the Ski Erg stay on the Row for 4 min and make it 3 sets.

Complete 3 sets of:
1 min/side Pec Stretch on post
15 DB Reverse Flys
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips