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Cardio CrossFit WOD, May 19, 2020

19 May, 2020

CFC AHW 5.19.20
Please check your email for the invitation to the 7:15am & 12:30pm ZOOM Workouts!

Metcon
50 DUs / 100 Singles
10/side Spiderman Lunges with Thoracic Twist
10 Inchworms with a Push Up and Jump In
10 Wide Leg Good Mornings
10 Cossack Squat Stretches
10 Downward Dog to Seal
Metcon
Complete 2 sets of:
60 Bent Over Rows (35/25)
50 Biceps Curls
40 Seated DB Press
30 Seated DB Triceps Extensions
20 DB Lat Pullovers

Time Cap: 15 mins
Chicken (AMRAP – Reps)
E2MOM x 16 mins:
75 secs to complete:
30 DUs/Lateral Hops (L+R=1)
4 Thrusters/Jumping Squats
Max Effort Burpees in remaining time

Score = Total Reps of Burpees
Catch is that the reps do not count if you get fewer reps then on your last round!

TABATA Bicycle Crunches

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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