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Cardio CrossFit WOD, May 18, 2020

18 May, 2020

CFC AHW 5.18.20
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Metcon
Alternating TABATA
Jumping Jacks
Walk Outs to Push Up
Step Ups (L)
Step Ups (R)
Metcon
EMOM x 12 mins:
1. 45 sec Front Squat + Lunge
(1 Rep = Front Squat + Lunge Left + Lunge Right)
2. 45 sec Max Effort DB Floor Press
(Hold top of a Glute Bridge while Pressing)
Metcon (AMRAP – Rounds and Reps)
Complete 3 sets of the following 5 min AMRAP:
6 Up-Downs
8/side Shoulder Taps
10 Lunge to Press
(1 rep = Single Side Reverse Lunge into OH Press)

Rest 1 min between sets
Continue where you left off and record total rounds and reps
Metcon
Complete 3 rounds of 3 mins on 2 mins off of:
30 Mountain Climbers (L+R=1)
20 Sit Ups
Plank Hold in the remainder of the 3 mins

Archives Previous WODs
6.27.22
Metcon
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
Metcon
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
Metcon
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.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
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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