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Cardio CrossFit WOD, April 4, 2020

04 Apr, 2020

CFC AHW 4.4.20
We are now on the countdown to our 14-day Shelter in Place order. Many are worried and stressed about what the next 2 weeks will bring. But let’s remain positive and make the most of it. To start this period off on the right foot we will be hosting a Live Zoom Meeting tomorrow morning (Saturday, April 4th) for our CrossFit Cardio Class.

Beginning at 9:30 am I will go through an introduction and explanation to the workout. Then we will go through the warm up, the wod (s) and finish with a cool down where we will have a chance to chat and catch up.

If you are interested in joining in on the fun then join through the information below:

Topic: CrossFit BDA Cardio Zoom Meeting
Time: Apr 4, 2020 09:30 AM Atlantic Time (Canada)
Join Zoom Meeting
Meeting ID: 601 959 881
Password: 026750

We look forward to seeing you all tomorrow morning for a fun workout and catch up.

See you online!

Alternating TABATA
High Knees
Butt Kicks
Lateral Hops
Traveling Plank
Complete 3 rounds for quality of:
10 Walkouts to Push Up
5/side Bird Dogs
1 min Glute Bridge Hold (or 30 secs/side)
10 Air Squats (T31X1)
5/side Speed Skaters
Metcon (Time)
AQAP complete 2 rounds of:
100 Mountain Climbers (total)
75 Jumping Jacks
50 Lunges (total)
25 Burpees
TABATA Floor Wipers

Grab onto the couch or something to anchor you off and perform sweeping circles as wide as possible

Archives Previous WODs
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
90 secs/side Banded Lat Stretch
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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