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Daily Workout WOD, March 17, 2020

17 Mar, 2020

3.17.20

Metcon
2 mins/side Pigeon Pose
Then complete 2 sets of:
10/side Side Lying Hip Abduction (hold for 6 secs at the top)
8/side Banded Single Leg Deadlifts + Row
300/250m Row
Metcon
Complete 3 sets of:
12/side DB RNT Reverse Lunges
Rest 30 secs
12/side Double DB Single Leg Deadlifts (rear foot on wall) down in 2 secs
Rest 30 secs
12/side Med Ball Deadbugs
Rest 90 secs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
5 Strict Pull Ups
10 Push Ups
25 DUs / 25 Singles
15 Air Squats

Try to complete the AMRAP with around 10 secs of rest between each exercice for entire workout. If you start tofail then increase to 15 secs between each.
Metcon
Optional Extra Work

Complete 3 sets of:
10 Prone Retractions (hold for 2 secs)
10 Prone External Rotations of 135 degrees (hold for 2 secs)
10 Banded Prone W to T
Rest 90 secs

Metcon (Time)
AT HOME WOD

2 sets of Rotating TABATA:
Jumping Jacks
Squats
Push Ups
Plank Hold
(Work through 4 sets of the above exercises, 20 secs work, 10 secs rest, transition to next exercise)

Complete 3 sets of:
8/side Bulgarian Split Squats (T31X1)
8/side Single Leg Deadlifts (anchor foot on wall if needed)
8/side Weighted Deadbugs
8/side Bird Dogs

AQAP complete:
2 min Cumulative Hollow Hold
21 Burpees
21 Toes to Post (can use wall or couch or whatever you can to anchor your hands to)
42 Plank Shoulder Touches
15 Burpees
15 Toes to Post
30 Plank Shoulder Touches
9 Burpees
9 Toes to Post
18 Plank Shoulder Touches
2 min Cumulative Hollow Hold

Record time completed metcon

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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