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Daily Workout WOD, March 18, 2020

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18 Mar, 2020

3.18.20

Metcon
2 mins/side Banded Triceps Stretch
Then complete 2 sets of:
8 Three Position Muscle Cleans
30 sec Banded Squat Hold with BB in Front Rack
8 Slamballs (with as much power as possible)
5/side Single Leg Bench Jump Step Ups
Power Clean (EMOM x 10 mins: 3 at 65-70% + 2 High Box Jumps)
Pause for 1 sec at the knee with the Power Cleans
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Russian KB Swings (53/35)
10 T2B
10 Box Jumps – step down (24/20)

Rest 3 Mins
Metcon
For 8 mins complete 3 sets of:
10(-2) Glute Bridge Alternating DB Bench Press (neutral to pronated grip)
Rest 30 sec
12/side Single Arm Chainsaw DB Row
Rest 90 secs
Metcon
Optional Extra Work

Complete 5 sets of:
15 Banded Triceps Pull Downs
15 Banded Biceps Curls
15 Banded Pull Aparts
Rest 90 secs

Metcon (Time)
AT HOME WOD

AQAP complete 3 rounds of:
20 Knee Pull Ins
20 Air Squats
20 Push Ups
20 Leg Raises
20 High Knees
20 Supermans
20 Mountain Climbers
20 Russian Twists
20 Bicycles

Rest 5 mins

"ANNIE"
50-40-30-20-10
DUs
Sit Ups

If unable to perform DUs then 2x Singles. If no jump rope perform lateral jumps (L+R=1).

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