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Daily Workout WOD, March 6, 2020

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06 Mar, 2020

3.6.20

Metcon
3 mins/side Hip + Knee External Rotation on box
Then complete 2 sets of:
8/side Supine Psoas Marches
8/s RNT Front Rack Split Squats
30 sec Banded Squat Hold at 90 degrees
Back Squat Cluster (Weight)
Perform Back Squat Movement in Cluster format with indicated rest between reps and sets

2 sets of (3-2-1) at 80% with 15 sec rest between reps
Rest 2 mins between sets
2 sets of (2-1-1) at 82.5% with 15 sec rest between reps
Rest 2 mins between sets
Metcon (Time)
AQAP complete 3 rounds of:
Rd 1:
Buy in: 35/28 Cal Assault Bike or 40/32 Cal Row
Then:
21-15-9 DB Thrusters (50/35)
1-1-1 Legless Rope Climbs

Rest 3 mins

Rd 2:
Buy in: 24/19 Cal Assault Bike or 30/24 Cal Row
Then:
15-12-9 DB Thrusters (50/35)
1-1-1 Legless Rope Climbs

Rest 3 mins

Rd 3:
Buy in: 15/12 Cal Assault Bike or 20/16 Cal Row
Then:
12-9-6 DB Thrusters (50/35)
1-1-1 Legless Rope Climbs

Time Cap: 24 mins

Get as far as you can in the 24 mins!!!!

Rd 1 = 48 Reps
Rd 2 = 39 reps
Rd 3 = 30 reps

Metcon
Optional Extra Work

400m Run at 2000m pace
Rest 90 secs (walk)
800m Run at 2000m pace
Rest 2 mins (walk)
1600m Run – time trial
Rest 3 mins (walk)

Then:

10 x 30 secs hard run, 30 secs active rest (easy)

Archives Previous WODs
Daily Workout - Fri, Mar 24
Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs