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Daily Workout WOD, March 4, 2020

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04 Mar, 2020

3.4.20

Metcon
Complete 2 sets of:
30 sec Dip Holds
30 sec Shoulder Activations

Then complete 2 sets of:
10/side Banded External Rotation with elbow close to trunk
10/side 1 Arm Banded Reverse Flys (down in 2 secs)
10 Banded Prone WTY Stretches

Metcon
EMOM x 8 mins:
1. 3 Weighted Dips (rings or bar)
2. 3 Weighted Strict Pull Ups

For Pull Ups this week work on the Eccentric portion: down in 3-4secs
Metcon
For 7 mins build to OHS weight, prep for HSPUs and build to Deadlift weight
Metcon
Every 7 mins for 28 mins:

Complete A twice then move to B for two sets.

(A)
15 OHS from the rack (65% of 1RM)
10-25 Strict HSPUs (choose a # you can complete in 90 secs)
500/400m Row

(B)
20 Deadlifts (225/155) or at 50% of your 1RM
25 T2B
500/400m Row

Work for a maximum of 4 mins and 30 secs in each of the 7 mins!
Pace should be just enough so your Row is at 90%.
HSPUs – choose a # you can complete within 90 secs.
Metcon
Optional Extra Work

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 - Tue, Mar 21
Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs