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Cardio CrossFit WOD, June 6, 2020

06 Jun, 2020

CFC AHW 6.6.20
Please check your email for the invite to our 9:30am Cardio ZOOM workout!

200m Run Warm Up
Girls Just Want To Have Fun (Time)
"Grace"
30 Clean & Jerks

Rest 2 mins

"Fran-ish"
21-15-9
Thrusters
Burpees

Rest 2 mins

"Isabel"
30 Snatches

Rest 2 mins

"Diane"
21-15-9
Deadlifts
Pike Push Ups

Time Cap: 30 mins
Metcon
AQAP complete 3 rounds of:
10 V-Ups
20 sec Hollow Hold
10/side Mountain Climbers
20 sec Plank Hold
10 Side Plank Thrusts (R)
20 sec Side Plank Hold (R)
10 Side Plank Thrusts (L)
20 sec Side Plan Hold (L)

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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