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Cardio CrossFit WOD, March 25, 2020

25 Mar, 2020

CFC AHW 3.25.20

2 min Jog Warm Up

Complete 90 secs at each of the following:
Downward Facing Dog
Pigeon Pose (Left)
Pigeon Pose (Right)
Couch Stretch (Left)
Couch Stretch (Right)
Puppy Dog
Thread The Needle (Left)
Thread The Needle (Right)

Death By Bodyweight (AMRAP – Rounds and Reps)
Perform 1 rep of each of the following movements at the top of each minute:

Sit Up
Push Up

Add 1 rep of each movement for each minute. 1 rep in the 1st min, 2 reps in the 2nd min, 3 reps in the 3rd min…etc Continue until you cannot complete the required number of reps in the minute. Score is the round you get to plus any extra reps completed.

Time Cap: 20 mins

Once you fail to meet the required number of reps take the next minute off, go back down to a rep number where you have 15 sec of rest and continue for the remainder of the 20 mins.

With a running clock accumulate 4 mins of Hollow Hold.
Break when needed.

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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