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Cardio CrossFit WOD, April 27, 2020

27 Apr, 2020

CFC AHW 4.27.20
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Complete 2 sets of:
25 DUs / 50 Singles
10/side Cossack Squat Stretches
5/side Quadruped Thoracic Rotations
10 Prone WTY Stretch
20 sec Hollow Hold
5 Downward Dog to Seal
Metcon (5 Rounds for reps)
Complete 5 rounds of:
45 sec Max Rep Alternating Mountain Climbers
Rest 15 secs
45 sec Max Rep HSPUs or Pike Push Ups
Rest 15 secs
Back to Back AMRAPS (AMRAP – Rounds and Reps)
0-10 mins:
400m Run
2 rds of:
5 V-Ups (Hollow to Crunch or Sit Ups)
10 Push Ups
15 Air Squats

10-20 mins:
400m Run
2 rds of:
4 Pike HSPUs
6 Dips
8/side Walking Lunges

For each AMRAP if you finish he 2 rounds then start back at the 400m run.

TABATA Hollow Hold / Plank

Archives Previous WODs
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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