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Daily Workout WOD, March 4, 2020

04 Mar, 2020


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

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
For 7 mins build to OHS weight, prep for HSPUs and build to Deadlift weight
Every 7 mins for 28 mins:

Complete A twice then move to B for two sets.

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

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.
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
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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