• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, March 5, 2020

Get a free class

05 Mar, 2020


Complete 2 sets of:
1 min T-Spine Bench Stretch
6/side Single Leg Hip Thrust with a pause at the top, middle and low
10 Med Ball Squat Cleans
10 Banded Slides
Squat Clean + Jerk (For 10 mins build to heavy 2 + 1)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

No touch and go on the Clean. Reset from the ground.

Rest 2 Minutes
Metcon (Time)
AQAP with a partner complete:
50 Squat Clean & Jerks (135/95)
30 Ring/Bar MUs

Time Cap: 12 mins

You can separate reps as you wish as long as one works and one rests. Do not have to complete all of the C&Js before moving to gymnastic movements.

C&J – 185/125
Ring/Bar MUs – 40

Scale to:
C2B / Pull Ups 40-75
Jumping Ring / Bar MUS / Jumping C2B Pull Ups 75

Rest 5 Mins
Metcon (Time)
AQAP with a partner complete:
80 Devil’s Presses (50/35)

Time Cap: 12 mins

Divide as desired as long as one works and one rests

Optional Extra Work

Complete 3 rds of:
AMRAP x 2 mins
15 GHD Sit Ups
50ft + 50ft Farmer’s Carry (heavy !!!)
Max Effort Kipping Deficit HSPUs
Rest 1 min

3 min transition

Complete 3 rds of:
AMRAP x mins:
50ft HS Walk
50 DUs
Max Burpees Box Jumps (24/20) in time remaining
Rest 1 min

Complete 3-4 sets of:
12/side Banded External Rotations
15 Banded Pull Aparts
15 Banded Pull Downs
Rest 90 secs

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post