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Cardio CrossFit WOD, June 3, 2020

03 Jun, 2020

CFC AHW 6.3.20
Please check your email for the invite to the 12:30pm ZOOM workout!

200m Run Warm Up
Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 2 mins:
Push Ups

Rest 1 min

AMRAP x 2 mins:
Jump Squats

Rest 1 min

AMRAP x 2 mins:
Alternating DB Snatches

Rest 1 min

AMRAP x 2 mins:
Alternating Single Leg V-Ups

Rest 1 min

AMRAP x 2 mins:
Burpees
Rest 1 min

Metcon (Time)
4-8-12-16-20
Renegade Rows (each arm)
DB Thrusters
200m Run Buy in and Cash Out
200m Run between sets

Time Cap: 20 mins
Metcon
Complete 3 rounds of:
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Travelling Plank
20 Bird Dogs

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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