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Daily Workout WOD, March 24, 2020

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24 Mar, 2020

AHW 3.24.20

Metcon
"LADDER DRILLS"

Go down the ladder performing each movement twice before moving to next:

High Knees
Double Step
Bunny Hops
Side to Side Bunny Hops
Hop Scotch
Side to Side Skaters
Bear Crawls

If you do not have an agility ladder at home then you can either go old school and make the concrete outside with a rock, use the tiles on your floor or use masking tape on the floor. You will need 10 squares all in a line of about 18" x 18".
Metcon
Complete 3 rds of:
30 secs Triceps Dips off box/bench/chair/couch
(feet elevated if possible)
30 secs Rest
30 secs Strict Push Ups
30 secs Rest
30 Secs Jump Squats
30 Secs Rest
Metcon (Time)
AQAP complete 5 rds of:
250m run
16 Ground 2 OH Plate (45/25)
16 Goblet Squats (53/35)
16 Goblet Box Step Ups (24/20)

If you do not have the space for the run you can either do 1 min of shuttles or 1 min of High Knees.
If you do not have a plate you can perform Alternating DB/KB Snatches or use a single DB/KB/or any weighted object you can hold in 2 hands.
If you do not have a box then use a bench, chair, couch, stool, wall or anything else you can find.
Metcon
5 min Core Finisher
Complete 5 rounds of:
10 secs Fast Russian Twist (20/14)
50 secs Slow Weighted Sit Ups

No rest between movements nor between rounds, go immediately from one movement to the next.

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift