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Daily Workout WOD, March 20, 2020

20 Mar, 2020

3.20.20

Metcon
2 mins/side Couch Stretch
Then complete 2 sets of:
30 sec Med Ball Adduction Squeeze
10 Med Ball Hip Thrust with Med Ball between knees – hold for 30 secs on last rep (on heels only)
6/side OH Reverse Lunges – hold for 3 secs at the bottom
45 sec Reverse Hyper Hold off of bench (focus on squeezing your Glutes here and not your lower back
Back Squat (Weight)
Complete 4 sets of:
10 Back Squats T40X1
Rest 30 secs
6-8 Nordic Curls with a partner (down as slow as possible)

NO BELT ON THE SQUATS!

Metcon
EMOM x 10 mins:
1. 30 sec Row for Cals
2. 8-12 TnG Power Snatches (95/65)

Rest 4 Mins
Metcon
EMOM x 10 mins:
1. 15 Wall Balls (20/14)
2. 30 sec 25ft Shuttle Runs
Metcon
Optional Extra Work

EMOM x 8 mins:
1. 30 sec Assault Bike Cals / Row for Cals
2. 15 TnG Power Cleans (95/65)

Rest 4 mins

Complete 3 sets of:
30-45 sec Hollow Hold
Rest 30 secs
45 sec Hands on Swissball Feet on Bench Plank
12/side KB Single Leg Deadlift – down in 3 secs

Metcon (Time)
AT HOME WOD

For 10 mins at a warm up pace rotate through:
5 25ft Shuttles (down and back is 1 shuttle)
20 High Knees
10 Inchworms
20 Crossovers
20 Speedskaters
20 sec Bottom of Squat Hold
20 sec Plank Hold

AQAP complete:
20 Burpees
20 Push Ups
15 Burpees
30 DB Shoulder Press
12 Burpees
40 Lunges (20 each leg)
10 Burpees
50 Squats
8 Burpees
60 Sit Ups

Alternating TABATA:
Plank
Hollow Hold

Record time to complete metcon

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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