• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, March 31, 2020

31 Mar, 2020

AHW 3.31.20

Metcon
Complete the following for quality:
1 min/side Samson Stretch Hold
1 min/side Hip + Knee External Rotation Stretch
1 min Walking Single Leg Deadlifts
1 min Cossack Squats (side to side)
1 min Quadruped Thoracic Rotations
10 Prone WTY Stretch
20 sec Hollow Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins of:
10 Ground to Overhead (45/25)
10 OH Walking Lunge Steps
10 Crossovers
10 OH Walking Lunge Steps
4 25ft Shuttles (down 25ft and back = 1)

If you have no plate you can use a Wall Ball, DB or KB
You can also use 2x DBs/KBs (tougher) and perform Double DB/KB Snatches instead of G2O and Double DB/KB OH Lunges
If no space to perform Walking Lunges then perform them in place
If no space for the shuttles then do 1 min of High Knees or Jogging in place
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
Flutter Kicks
Every time you break perform 5 Push Ups

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins