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Daily Workout WOD, April 27, 2020

27 Apr, 2020

AHW 4.27.20
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Metcon
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 both AMRAPs if you finish the 2 rounds then start back at the 400m run.

TABATA Hollow Hold / Plank

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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