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Cardio CrossFit WOD, April 25, 2020

25 Apr, 2020

CFC AHW 4.25.20
Please check your email for the invite to our 9:30am ZOOm workout!

Metcon
Alternating TABATA of:
Flutter Kicks
Reverse Burpees
Slow Mountain Climbers
Walk Outs to Push Up then jump in
Metcon (Time)
AQAP complete 10 rounds of:
5 Hop Ups/Down Ups (jump down to plank then back up)
10 Alternating Lunges
20 Lateral Hops (total)
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
Alternating DB Snatch
DB Goblet Squat
DB Russian Twist
Metcon
Ab Finisher
10/side X-Plank Crunch
5/side Walking Plank
10/side Alternating Leg Lift Planks
10/side Alternating Leg Swings in Side Plank on elbow
20 Plank Thrusts (back and forwards on elbows)
10/side Side Plank Thrusts/Oblique Thrusts
60 sec Plank Hold

Archives Previous WODs
9.26.22
Metcon
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
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
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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