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Daily Workout WOD, March 6, 2020

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
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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